High-Protein Teriyaki Tofu Rice Bowls are a colorful and delicious dish. It is prepared with cooked wild rice, stir-fried vegetables, teriyaki sauce, baked tofu, and olive oil. These are very simple items that we can easily find in supermarkets. These items have no dairy in them, so they are suitable for a dairy-free and vegan diet as well. High-Protein Teriyaki Tofu Rice Bowls are prepared in twenty-five minutes, so they are good to prepare as a quick lunch or dinner. These rice bowls store nicely, so we can easily make them in advance for meal prep. Serve these rice bowls with cucumber salad, edamame, or roasted broccoli.
STATS:
- Caloric count: 430 kcal
- Time for prep: Ten minutes
- Serving size: 1
- Cook time: 15 minutes
- Cuisine: Asian
- Total time: 25 minutes
- Course: Lunch, Dinner
- Diet: Vegetarian
- Serving: 4
EQUIPMENT:
- Large skillet
- Wooden spoon
- Measuring spoons
- Knife
- Cutting board
- Serving bowls
INGREDIENTS:
- 2 packs cooked wild rice blend
- 1 tbsp. olive oil
- 1 pack fresh Asian stir-fry vegetables
- 3 tbsp. teriyaki sauce
- 1 pack teriyaki-flavor baked tofu
INGREDIENT NOTES:
WILD RICE BLEND:
- Add the cooked wild rice to form the satisfying & filling foundation of the bowls. We have to be sure that the rice is cooked and warm properly before adding it to the bowls.
OLIVE OIL:
- Include the olive oil in the pan to sauté the vegetables to provide a smooth texture. It will help prevent the vegetables from sticking.
STIR-FRY VEGETABLES:
- Add the fresh Asian stir-fry vegetables to include color and crunchiness in the vessel. Add the fresh vegetables and mix with different vegetables to provide good texture.
TERIYAKI SAUCE:
- Include the teriyaki sauce to add a sweet and lightly tangy taste to the vegetables & tofu. We have to choose a low-sodium sauce if required.
BAKED TOFU:
- Add the teriyaki baked tofu to include the vegan protein and soft texture in these rice bowls. We have to cut the tofu cubes into small pieces so it mixes easily with the rice & vegetables.
INSTRUCTIONS:
- We have to prepare the cooked wild rice mix as directed on the pack.
- Add the oil in a big pan on a moderate flame, then include the stir-fry vegetables and cook for five to seven minutes, mixing it occasionally till they get crisp.
- Include the teriyaki sauce and baked tofu cubes in the pan and mix gently to coat the vegetables and tofu.
- Now cook the tofu for 3-4 minutes till it gets warm.
- Add the warm wild rice into the vessels equally, then add the teriyaki tofu and vegetables on the rice & serve.
SERVING SUGGESTIONS:
TOPPINGS:
- Green Onions
- Sesame Seeds
- Cilantro
SIDE SALADS:
- Cucumber Salad
- Asian Slaw
- Cabbage Salad
VEGETABLE SIDES:
- Steamed Broccoli
- Edamame
- Roasted Mushrooms
SAUCES:
- Sriracha
- Chili Garlic Sauce
- Spicy Mayo
TIPS:
- Don’t overcook the vegetables, or they will not remain crunchy.
- Make the tofu cubes an even size in the bowls to cook them consistently.
- Heat the rice, then assemble the bowls to offer good texture.
- Include the additional teriyaki sauce to add strong flavor to the bowls.
- Include the shelled edamame in the vessel to offer more protein in bowls.
- Include the low-sodium teriyaki sauce to help decrease the sodium.
STORAGE INFORMATION:
FRIDGE:
- Cool the bowls, then add them to the tight vessel and store for 4 days.
FREEZER:
- Add the rice, tofu & vegetables in the freezer-safe box and freeze for two months.
FAQs:
Will I add another variety of rice in the vessel?
- Include the jasmine rice, quinoa, or basmati rice in the bowls instead.
Could we include extra vegetables in the dish?
- Yes, include the snap peas, mushrooms, carrots, bell pepper, edamame, or broccoli in it to make it more colorful & healthy.
Is this bowl good for a vegan diet?
- Yes, if the tofu or teriyaki sauce doesn’t contain animal-derived ingredients, then it is good for a vegan diet.
Will I prepare the vessel in advance?
- Yes, make the rice, vegetables, & tofu in advance and divide them equally into meal-prep vessels to make a quick dinner or lunch.
How to add more protein in bowls?
- Include additional tofu, edamame, or any other vegan protein to add more protein to the vessel.
NUTRITIONAL INFORMATION:
Calories: 430 kcal
Net carbs: 54 g
Iron: 3 mg
Total carbs: 62 g
Vitamin A: 450 mcg
Portion size: 1
Fiber: 8 g
Calcium: 180 mg
Protein: 20 g
Sodium: 720 mg
Potassium: 550 mg
Portion: 4
