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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.
Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 2 servings
Calories: 410
Ingredients Method Notes

Ingredients
  

  • 1 cup brown rice uncooked
  • 200 g firm tofu cubed
  • 2 tbsp soy sauce
  • 1 tbsp maple syrup
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil
  • 1 tsp ginger minced
  • 1 tsp garlic minced
  • 1 tbsp cornstarch
  • 1 tbsp oil for pan-frying
  • ½ cup mixed veggies carrot, beans, peas
  • 1 tbsp sesame seeds
  • 2 tbsp spring onions chopped

Method
 

  1. Cook the base.
  2. Rinse 1 cup brown rice and cook until fluffy.
  3. Prep the tofu.
  4. Toss 200g cubed tofu with 1 tbsp cornstarch for crisp edges.
  5. Pan-fry.
  6. Heat 1 tbsp oil and sauté tofu until golden.
  7. Mix the sauce.
  8. Combine 2 tbsp soy sauce, 1 tbsp maple syrup, 1 tbsp rice vinegar, 1 tsp ginger, 1 tsp garlic, and 1 tsp sesame oil.
  9. Add veggies.
  10. Add ½ cup mixed vegetables to the pan and sauté lightly.
  11. Coat and simmer.
  12. Pour in the teriyaki mix and simmer until glossy and slightly thick.
  13. Assemble.
  14. Serve tofu and veggies over brown rice. Top with sesame seeds and spring onions.

Notes

Nutritional Values (Per Serving)

Calories: 410
Total 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.