Teriyaki Tofu Bowl

This recipe has all the good stuff – tofu, mushrooms, greens, rice, and a delicious teriyaki-style sauce to bring it all together. I’ve swapped out the sugar for coconut sugar to add depth of flavour and nutritional benefits, and whilst I’ve kept this recipe with traditional Japanese white rice, it’s delicious with brown rice too. This dish is super easy to make and is vegan and gluten-free, so basically anyone can enjoy it!

Prep time: 15 mins

Cook time: 10 mins

Serves: 2-3

Health benefits: Vegan, gluten free, low fat, refined sugar-free

Ingredients

Bowl

6 shiitake mushrooms, dried

2 cups of white, shortgrain rice (can be substituted for brown rice)

1 pack firm tofu

1 bunch Asian greens

2 tbsp sesame oil for cooking

Sauce

½ cup tamari (gluten-free soy sauce)

¼ cup boiling water

2 tbsp mirin/sweet rice wine

3 tbsp coconut sugar

1 tsp ginger, minced

2 cloves garlic, minced (optional)

Steps

Soak mushrooms in a bowl of warm water.

Cook rice according to instructions on packet.

While the rice is cooking, mix together water and coconut sugar, stirring until the sugar is dissolved. Add tamari, ginger and garlic.

Slice tofu and marinate in sauce for 10 minutes minimum.

While the tofu is marinating, cut up greens and thinly slice soaked mushrooms.

Heat a pan on high and cook greens with 1 tbsp sesame oil. Add salt to taste.

Remove greens from heat and fry tofu in the remaining tbsp of sesame oil. You can cover the tofu with extra sauce whilst in the pan for a stronger taste.

Remove tofu from pan after both sides are cooked, and add mushrooms with 2 tbsp of sauce. Cook until all the sauce is absorbed.

Finally, assemble your rice, veggies and tofu in a bowl. Serve with a drizzle of teriyaki sauce. Enjoy! X

teriyaki-bowl-1

Recipe by Lisa Karaki

Instagram.com/healthforhappy

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s