Brown Rice Tofu Teriyaki Healthy Dinner Recipe
This Brown Rice Tofu Teriyaki dinner saves your mood, your glow, and your peace while pretending adulthood isn’t slowly draining your energy.
Brown Rice Tofu Teriyaki Healthy Dinner Recipe
A wholesome vegan bowl featuring tender tofu, glossy teriyaki, and hearty brown rice—perfect for flavor, balance, and surviving life with elegance.
Ingredients
Method
- Cook the base.
- Rinse 1 cup brown rice and cook until fluffy.
- Prep the tofu.
- Toss 200g cubed tofu with 1 tbsp cornstarch for crisp edges.
- Pan-fry.
- Heat 1 tbsp oil and sauté tofu until golden.
- Mix the sauce.
- Combine 2 tbsp soy sauce, 1 tbsp maple syrup, 1 tbsp rice vinegar, 1 tsp ginger, 1 tsp garlic, and 1 tsp sesame oil.
- Add veggies.
- Add ½ cup mixed vegetables to the pan and sauté lightly.
- Coat and simmer.
- Pour in the teriyaki mix and simmer until glossy and slightly thick.
- Assemble.
- Serve tofu and veggies over brown rice. Top with sesame seeds and spring onions.
Notes
Nutritional Values (Per Serving)
Calories: 410Total Fat: 12g
Saturated Fat: 2g
Carbohydrates: 56g
Fiber: 6g
Protein: 15g
Vitamins & Minerals (Per Serving — up to 5)
- Iron: 22%
- Calcium: 18%
- Vitamin A: 20%
- Folate: 17%
- Potassium: 10%
Additional Notes / Tips
- Air-fry tofu instead of pan-frying for a lighter finish.
- Add broccoli for extra crunch and nutrients.
- Increase maple syrup slightly for a sweeter teriyaki.
- Toast sesame seeds for deeper aroma.
