This recipe for Teriyaki Tofu with Brown Rice is a celebration of simple, wholesome ingredients transformed into a flavourful and satisfying meal. It’s the kind of dish that warms you up from the inside, perfect for a weeknight dinner or a relaxed weekend lunch. I love it because it's packed with protein and fiber, making it a healthy choice without compromising on taste. Plus, it's surprisingly easy to make—even if you're short on time and cooking experience.
I remember the first time I tried teriyaki tofu. I was skeptical at first, I have to admit. Tofu, to some, can be a bit of a mystery ingredient. But this recipe changed my mind entirely. The balance of savory teriyaki sauce and the slightly sweet, nutty brown rice was just divine. It's now a staple in my kitchen, especially when I'm craving a quick, healthy, and delicious meal that satisfies my taste buds and leaves me feeling energized, not sluggish. Try it and see—I think you'll become a convert too!
Required Equipments
- Large bowl
- Whisk
- Small saucepan
- Large skillet
- Wooden spoon
- Rice cooker (optional)
- Serving bowls
Teriyaki Tofu with Brown Rice
This recipe combines the savory umami of teriyaki tofu with the comforting texture of brown rice. A quick and easy weeknight meal!
⏳ Yield & Time
Yield: 2 servings
Preparation Time: 15 minutes
Cook Time: 45 minutes
Total Time:
🍽 Ingredients
📖 Instructions
- First, let's get that rice cooking! If you’re using a rice cooker, that's great. Just follow the instructions on your model. If you're a stovetop warrior like me, rinse 1 cup of brown rice thoroughly in a fine-mesh sieve until the water runs clear. Then, combine the rinsed rice with 2 cups of water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 45 minutes, or until all the water is absorbed and the rice is tender. Set aside.
- Next up, the tofu! Press your 14-ounce block of extra-firm tofu using a tofu press or some heavy books for at least 20 minutes. This removes excess moisture and gives you a better sear later on. Once pressed, cut the tofu into 1-inch cubes.
- While the rice simmers, let's make that amazing teriyaki sauce. In a small saucepan, whisk together ½ cup of teriyaki sauce, 2 tablespoons of soy sauce (low sodium if you prefer), 1 tablespoon of mirin (sweet rice wine—adds a touch of magic!), and 1 tablespoon of cornstarch. Whisk until the cornstarch is completely dissolved—no lumps allowed! Bring the sauce to a simmer over medium heat, stirring constantly until it thickens to a glossy consistency. This usually takes just 2-3 minutes. Set aside.
- Now for the tofu! Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add the pressed tofu cubes and cook, stirring occasionally, until they're beautifully browned and slightly crispy on all sides—about 8-10 minutes. Don't overcrowd the pan or the tofu will steam instead of sear.
- Once the tofu is golden and crispy, pour the simmering teriyaki sauce over it. Toss gently to coat every single cube completely. Let it simmer for another minute or two, allowing the sauce to adhere to the tofu and create a delicious glaze.
- Finally, fluff the cooked brown rice with a fork. Divide the rice between two bowls. Carefully scoop the teriyaki tofu over the rice, ensuring each bowl gets a generous portion. Garnish with sesame seeds or chopped green onions if you're feeling fancy.
- Serve immediately and enjoy! This dish is amazing hot. It’s also great for lunch the next day!
📝 Notes
- For a richer flavor, marinate the tofu in half of the teriyaki sauce for at least 30 minutes before cooking.
- Adjust the amount of soy sauce to your taste. If you’re watching your sodium intake, use a lower-sodium version.
- If you don’t have mirin, you can substitute with a teaspoon of sugar and a splash of rice vinegar.
🍎 Nutrition
Calories: 500 kcal
Protein: 30 g
Fat: 15 g
Carbohydrates: 70 g
Fiber: 5 g
Calcium: 100 mg
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