Meat Free Monday: Teriyaki Tofu Buddha Bowl

This Teriyaki Buddha Bowl is easy,  budget friendly and healthy meal option. Buddha Bowl or Rice Bowl are flexible, often times they do not even require a recipe and if it does, the recipe is not strict and really easy to follow. I always think of rice bowl as “throw everything in there” kind of meal prep. Whatever vegetables I have or leftovers I have, I’ll just throw them in a bowl. Add some protein, some fresh greens, portion of rice and it is ready for me to enjoy. This Teriyaki Buddha Bowl is just like that, a mix of vegetables I like and pan seared tofu to make it more filling.

Simple Tofu Buddha Bowl

I love rice bowl, they’re so much fun to make, they look very pleasing to the eyes and best of all they’re very satisfying and filling. With rice bowl, you get a different mix of little things. Plus, is super flexible in terms of what you add to build it. Just like an Oatmeal in the sense of flexible toppings.

I always make rice bowl, from My favorite Salmon, Chicken, Beef and Shrimp. Rice bowls are great meal prep, and a great way to use small pieces of left over vegetables. Mix and match whatever you like. I used medium soft tofu in this recipe, i like the medium softness and since I baked it, there’s no issue of it breaking into pieces. It’s stable enough to hold its shape.

Teriyaki Tofu Buddha Bowl

3 Ways to cook the tofu

  1. Oven: Arrange the tofu in a parchment paper lined baking sheet. Baked at 350F for 30 minutes, then flip to bake the other side and bake for another 15 – 20 minutes.
  2. On stove top. Use a  non-stick pan and spray the pan with oil. Pre-heat the pan then arrange the tofu on the pan. Cook 8 minutes each side or until exterior turned nicely browned. This is perfect when you don’t have much time, this method cooks faster. Important thing to remember is do NOT flip the tofu until after full 8 -9 minutes in medium high heat. Medium firm tofu is more delicate, and flipping it back and forth could break it easily. Leave it alone and only flip once.
  3. On the grill (Just like my Tofu Skewers). Use a grilling pan and spray with oil. Pre-heat the grill to 350F, then arrange the tofu on the plate. Grill each side for 10 minutes.

Spices-up the tofu

The spice mix is very flexible. You can make your own spice mix, and it doesn’t have to be the exact spices that I used. You can add curry powder, cumin and other spices that you have in your kitchen. The important thing to remember is to season the tofu well as tofu doesn’t really have any taste.

Tofu Buddha Bowl

Make the rice bowl

I love this part of assembling the rice bowl, so much fun to decorate to mix and match vegetables. Again, just like the slice mix, you can choose what you add in your rice bowl. There’s so many options that you can choose from. I used steamed cauliflower, cucumber carrots, pickled red bell pepper and onion. You can also use steamed Bokchoy, Broccoli, Brussels Sprouts, Beets and more. I’m not going to list down every possible vegetable you can use, I’ll leave that to your creativity.

I like it HOT

Spice warning here. If you don’t like spicy stuff, simply decrease the spices or even remove them if you cannot tolerate any heat. Just remember to season the tofu well regardless of what spices you use.

Teriyaki Sesame Tofu Buddha Bowl

The Sesame Garlic Sauce

You have to make this to fully enjoy the dish. It’s like the icing on the cake, it’s not complete without the dipping sauce. If you are feeling lazy, you can use store-bought Teriyaki Sauce instead, but a sauce is a MUST, because again tofu relies highly on the seasoning and sauce for flavor and taste. I can assure you that without the proper amount of seasoning and a good dipping sauce, this dish is not going to be a winner. You might end up dissatisfied, so do yourself a favour and take few minutes to make the sauce. 5 minutes is all a I ask, you can even cook it in the microwave.

Baked Spiced Tofu

Ingredients:

  • 454 g medium soft Tofu
  • 1/4 cup boiled yellow Beets
  • 1/4 cup boiled Cauliflower
  • 1/2 cup Fresh Spinach
  • 1/4 tbsp boiled Edemame Seed
  • 5 pieces Cherry Tomato
  • 5 slices of Cucumber
  • 1/2 cup cooked Rice

Note: Vegetables can be substituted with any other vegetables that you enjoy eating. Measurements are not strict, you can make more or less depending on how much you eat.

Seasoning

  • 1/2 tsp Salt
  • 1/4 tsp Paprika
  • 1/4 tsp Oregano
  • 1/8 tsp Black Pepper
  • 1/8 tsp red Chili Flakes – optional

Sesame Sauce

  • 1/3 cup Water
  • 1 tbsp Soy Sauce
  • 1 tbsp Brown Sugar
  • 1/2 tsp Sesame Seed
  • 1/4 tsp Minced Garlic
  • 1/4 tsp Ginger Paste
  • 1/8 tsp Cayenne Pepper
  • 1 tsp Cornstarch

Instructions:

  1. Prepare the Tofu: Unwrap the tofu an transfer in a cutting board. Put a paper towel and a heavy object on top (like a cast iron pan, Dutch oven pan or any heavy item you have in your kitchen) Leave the tofu for 30 minutes. The pressing will help drain the water from the tofu
  2. Prepare the Spice Mix: Mix all slice mix
  3. Seasons the Tofu: Spray The tofu with olive oil then sprinkle the spice mix to the tofu, back and front.
  4. Cook: Use a  non-stick pan and spray the pan with oil. Pre-heat the pan then arrange the tofu on the pan. Cook 8 minutes each side or until exterior turned nicely browned. This is perfect when you don’t have much time, this method cooks faster. Important thing to remember is do NOT flip the tofu until after full 8 -9 minutes in medium high heat. Medium firm tofu is more delicate, and flipping it back and forth could break it easily. Leave it alone and only flip once.
  5. Make the Sesame Dipping Sauce: in a small pan, add water, soy sauce, minced garlic, ginger paste, salt, sugar, oregano and cornstarch. Stir. Bring to a boil while continuously stirring, stop as soon as you get the consistency that you prefer. Do not leave unattended as it could create lumps from the cornstarch. It should be about 5 minutes and the sauce will start get thick. Add 1/4 tsp Sesame seed and stir.
    • Microwave: Alternatively, this can be done in the microwave. Microwave the mixture for 1 minute and 30 seconds. Do it in 30 seconds interval, stir after each 30 seconds interval.
  6. Assemble the Buddha Bowl: Put the rice in a bowl, arrange the tofu on top and garnish with vegetable of your choice. Drizzle some sauce on top, and serve the remaining sauce on the side. Sprinkle remaining sesame seed on top. Alternatively, you can also coat the tofu with the sauce. Transfer it in a bowl and pour the sauce. Toss to distribute the sauce.

Serves 2

Spicy Tofu Buddha Bowl

Nutritional Information

Nutritional Information was calculated using Veryfitwell Recipe Calorie and Nutrition Calculator. For details about Nutritional Information in this website, please read the Disclaimer page.

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Categories: Cooking, Entrée, Recipe, Vegetarian

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Hi, I'm Marilou. Welcome to my website SweetNSpicyLiving. My website is where I share my passion for baking, cooking, photography and traveling. It's a small piece of my Sweet & Spicy Life that I like to share with you.

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