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- Firm tofu and its preparation You need 1 block of firm tofu. Press it for 15-30 minutes to remove extra water. This helps the tofu absorb the teriyaki marinade better. - Teriyaki marinade components The teriyaki marinade includes: - 1/4 cup soy sauce - 2 tablespoons honey or maple syrup - 1 tablespoon rice vinegar - 1 tablespoon sesame oil - 1 teaspoon garlic powder - 1 teaspoon ginger powder Mix these ingredients well. This sweet and savory mix brings great flavor to the tofu. - Cooked grains and vegetables For a hearty base, use: - 1 cup cooked brown rice or quinoa - 1 cup broccoli florets - 1/2 red bell pepper, sliced - 1 carrot, julienned - 2 green onions, sliced - Toasted sesame seeds for garnish - Salt and pepper to taste These veggies add color and crunch to your bowl. The grains provide a filling base for the dish. {{ingredient_image_1}} To start, grab a mixing bowl. Combine 1/4 cup of soy sauce, 2 tablespoons of honey or maple syrup, 1 tablespoon of rice vinegar, and 1 tablespoon of sesame oil. Add 1 teaspoon of garlic powder and 1 teaspoon of ginger powder. Mix well until smooth. This marinade gives the tofu a rich, tasty flavor. Next, take your block of firm tofu. Press it to remove excess water, then cut it into cubes. Add the tofu cubes to the marinade. Gently toss them to coat. Let the tofu sit for at least 15 minutes. This step helps the tofu soak up all the flavors. Now, preheat your air fryer to 375°F (190°C). Once hot, place the marinated tofu in the air fryer basket. Make sure the pieces are in a single layer and not crowded. Air fry the tofu for 12 to 15 minutes. Shake the basket halfway through for even cooking. You'll know it's done when the tofu is golden and crispy. While the tofu cooks, prepare the veggies. In a saucepan or steamer, add 1 cup of broccoli florets, 1/2 sliced red bell pepper, and 1 julienned carrot. Lightly steam these for about 3 to 5 minutes, just until they are tender but still bright. This keeps their crunch and color. To serve, start with a generous scoop of cooked brown rice or quinoa in each bowl. Top it with the crispy teriyaki tofu. Arrange the steamed vegetables on the side. For a finishing touch, add sliced green onions and a sprinkle of toasted sesame seeds. Season with salt and pepper to taste before enjoying your meal. Tofu can be tricky if you don’t prepare it right. Start with firm tofu. Press it for at least 15 minutes to remove excess water. This step helps the tofu absorb the teriyaki marinade well. Cut your tofu into even cubes. Consistent sizes ensure even cooking. When marinating, use a bowl that allows the marinade to cover all the pieces. Toss gently to coat every cube. Preheat your air fryer to 375°F (190°C). This makes the tofu crispy. Place the marinated tofu in a single layer. Do not overcrowd the basket; this can lead to soggy tofu. Shake the basket halfway through cooking. This helps all sides crisp up nicely. Check the tofu around the 12-minute mark. If it's golden brown, it’s ready. If not, give it a few more minutes. Serving is key to a great meal. Start with a base of brown rice or quinoa in your bowl. Top with the crispy teriyaki tofu. Arrange steamed vegetables like broccoli, red bell pepper, and carrots around the tofu. Garnish with sliced green onions and toasted sesame seeds for a pop of color and crunch. A sprinkle of salt and pepper adds flavor. Enjoy your beautiful and tasty creation! Pro Tips Press Tofu Well: Make sure to press the tofu thoroughly to remove excess moisture. This helps the tofu absorb the marinade better and achieve a crispier texture when air-fried. Customize Your Vegetables: Feel free to use any seasonal vegetables you have on hand. Zucchini, snap peas, or bell peppers can all work beautifully in this dish. Perfect Marinade Time: For an even richer flavor, let the tofu marinate for at least 30 minutes, or even overnight in the refrigerator if you have time. Garnish for Flavor: Don’t skip the toasted sesame seeds and green onions! They not only add visual appeal but also enhance the dish with extra flavor and texture. {{image_2}} You can switch out the tofu for other proteins. Tempeh works well here. It has a nutty taste and a firm texture. You can also use chickpeas for a hearty, plant-based option. If you prefer meat, chicken or shrimp can fit nicely. Each protein absorbs the teriyaki sauce flavor well. While brown rice is a classic choice, you can try quinoa for a nutty twist. Cauliflower rice offers a low-carb option that still fills you up. Farro or barley can add a chewy texture to your bowl. Feel free to mix and match based on your taste and diet. You can get creative with your veggies. In spring, add asparagus or snap peas for crunch. Summer zucchini or corn can bring a sweet touch. In fall, try roasted sweet potatoes or Brussels sprouts. Winter calls for hearty greens like kale or Swiss chard, which add color and nutrition. Use what’s fresh and in season! To store leftovers, let the tofu bowls cool down first. Place them in an airtight container. Keep the container in the fridge for up to three days. Make sure to separate the tofu from the rice and vegetables to keep them fresh. To reheat, you can use the microwave or the air fryer. For the microwave, place the food in a safe dish. Heat it for about one to two minutes. If you want to use the air fryer, set it to 350°F (175°C). Heat for about five to seven minutes until warm and crispy. You can freeze the marinated tofu before cooking. Just place it in a freezer-safe bag. Squeeze out the air and seal it. The tofu can stay fresh in the freezer for up to two months. To use, thaw it in the fridge overnight before air frying. However, cooked bowls do not freeze well, as the rice and veggies can become mushy when thawed. Yes, this recipe is already vegan! You can use maple syrup instead of honey. Both options create a sweet and tasty teriyaki sauce. Just follow the recipe as is, and you will enjoy a delicious vegan meal. To change the sweetness, you can add more or less maple syrup. Start with a little and taste as you go. If you want it sweeter, add more syrup. If you prefer it less sweet, use less syrup. Simple adjustments make a big difference. Many sides go well with teriyaki tofu bowls. Some options include: - Steamed edamame - Cucumber salad - Miso soup - Pickled vegetables These sides add flavor and texture to your meal. Yes, you can bake or pan-fry the tofu if you don’t have an air fryer. For baking, spread the marinated tofu on a baking sheet. Bake at 400°F (200°C) for about 25-30 minutes. Just flip halfway for even cooking. Pan-frying works too; heat some oil in a pan and cook until golden. Yes, you can prepare several parts ahead. Marinate the tofu and store it in the fridge for a day. You can also cook the grains and chop the veggies in advance. Just store them separately until you are ready to assemble your bowls. This makes mealtime quick and easy! This blog post showed you how to make tasty teriyaki tofu bowls. You learned about key ingredients and step-by-step cooking instructions. I shared tips for great flavor and texture, along with fun variations. You now know how to store leftovers and keep them fresh. With these steps, you can enjoy a healthy meal anytime. Try your own twists to make it even better!

Air Fryer Teriyaki Tofu Bowls

A delicious and healthy bowl featuring crispy teriyaki tofu, steamed vegetables, and your choice of brown rice or quinoa.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Asian
Servings 2
Calories 400 kcal

Ingredients
  

  • 1 block firm tofu, pressed and cubed
  • 0.25 cup soy sauce
  • 2 tablespoons honey or maple syrup
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 teaspoon garlic powder
  • 1 teaspoon ginger powder
  • 1 cup brown rice or quinoa, cooked
  • 1 cup broccoli florets
  • 0.5 red bell pepper sliced
  • 1 carrot julienned
  • 2 green onions sliced
  • 1 tablespoon toasted sesame seeds for garnish
  • to taste salt and pepper

Instructions
 

  • In a mixing bowl, combine soy sauce, honey (or maple syrup), rice vinegar, sesame oil, garlic powder, and ginger powder to create a teriyaki marinade.
  • Add the cubed tofu to the marinade and gently toss to coat. Let it marinate for at least 15 minutes for better flavor absorption.
  • Preheat your air fryer to 375°F (190°C).
  • Place the marinated tofu in the air fryer basket in a single layer, ensuring that the pieces are not crowded.
  • Air fry the tofu for 12-15 minutes, shaking the basket halfway through, until it is golden and crispy.
  • In a separate saucepan or steamer, lightly steam the broccoli florets, red bell pepper slices, and julienned carrot until just tender, about 3-5 minutes.
  • To serve, place a generous scoop of cooked brown rice or quinoa in each bowl, top with the crispy teriyaki tofu, and arrange the steamed vegetables artfully on the side.
  • Garnish with sliced green onions and a sprinkle of toasted sesame seeds for added crunch.
  • Season with salt and pepper to taste before serving.

Notes

For a vegan option, use maple syrup instead of honey.
Keyword air fryer, healthy, teriyaki, tofu, vegetarian