The Teriyaki Tofu Bowl with Avocado and Brown Rice is a nourishing and flavorful dish that blends sweet, savory, and creamy elements in perfect balance. Crispy golden tofu is glazed in a sticky homemade teriyaki sauce, then served over nutty brown rice with creamy avocado, crisp vegetables, and a sprinkle of sesame seeds. It’s a wholesome, plant-based meal that’s both comforting and refreshing — ideal for lunch, dinner, or meal prep. Every bite offers the right mix of textures and flavors, making it a must-try for tofu lovers and newcomers alike.
2. Ingredients
For the Tofu:
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1 block (14 oz) extra-firm tofu, pressed and cubed
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2 tablespoons cornstarch
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2 tablespoons soy sauce
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1 tablespoon sesame oil (or neutral oil for frying)
For the Teriyaki Sauce:
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¼ cup soy sauce
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2 tablespoons maple syrup or honey
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1 tablespoon rice vinegar
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1 tablespoon mirin (optional but traditional)
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1 clove garlic, minced
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1 teaspoon grated fresh ginger
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1 teaspoon cornstarch mixed with 2 teaspoons water
For the Bowl:
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2 cups cooked brown rice
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1 ripe avocado, sliced
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1 cup steamed broccoli or edamame
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1 medium carrot, julienned or shredded
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½ small cucumber, thinly sliced
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2 green onions, chopped
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1 tablespoon toasted sesame seeds
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Fresh cilantro or microgreens for garnish (optional)
3. Instructions
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Prepare the tofu:
Drain and press tofu for 15–20 minutes to remove excess moisture. Cut into bite-sized cubes. -
Coat the tofu:
In a bowl, toss tofu cubes with soy sauce and cornstarch until evenly coated. This helps create a crispy texture when cooked. -
Cook the tofu:
Heat sesame oil in a nonstick skillet over medium-high heat. Add the tofu cubes and cook for 7–8 minutes, turning occasionally, until golden brown and crisp on all sides. Remove from the skillet and set aside. -
Make the teriyaki sauce:
In the same pan, combine soy sauce, maple syrup, rice vinegar, mirin, garlic, and ginger. Bring to a gentle simmer over medium heat. Stir in the cornstarch slurry and cook for 1–2 minutes, until the sauce thickens and becomes glossy. -
Add tofu to the sauce:
Return the crispy tofu to the pan and toss to coat evenly in the teriyaki glaze. Let it simmer for another minute so the flavors soak in. -
Assemble the bowls:
Divide the cooked brown rice among serving bowls. Arrange teriyaki tofu on top, followed by avocado slices, broccoli (or edamame), carrots, and cucumber. Sprinkle with green onions, sesame seeds, and fresh cilantro if desired. -
Serve:
Serve warm or at room temperature. For an extra kick, drizzle with a bit of sriracha or spicy mayo.
4. Preparation & Cooking Time
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Prep time: 15 minutes
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Cooking time: 20 minutes
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Total time: 35 minutes
5. Serving
Serves 2–3 people
6. Nutrition (per serving)
Calories: 520 kcal
Protein: 21 g
Fat: 23 g
Carbohydrates: 56 g
Fiber: 8 g
Sugar: 10 g
7. Tips
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Press the tofu well: This ensures it crisps up nicely and absorbs the sauce better.
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Use leftover rice: Day-old brown rice reheats beautifully and saves time.
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Make it gluten-free: Use tamari or coconut aminos instead of soy sauce.
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Add variety: Try adding sautéed mushrooms, roasted sweet potatoes, or shredded cabbage for extra texture.
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Meal prep tip: Store each component separately and assemble just before serving for best results.
8. Final Thought
The Teriyaki Tofu Bowl with Avocado and Brown Rice is a beautiful harmony of comfort and freshness. The savory-sweet tofu pairs perfectly with creamy avocado and earthy brown rice, creating a balanced bowl that’s as nourishing as it is delicious. Whether you’re vegan, vegetarian, or simply looking for a healthy and satisfying meal, this bowl brings wholesome satisfaction in every bite.
