I’ve been on a tofu kick lately thanks to all the Nasoya rebates on BerryCart, so it just made sense for me to whip up this teriyaki tofu surrounded by colorful veggies mixed with cauliflower rice. It’s a gluten-free, vegan-friendly recipe that’s hearty and delicious.
Tofu is one of those controversial foods that people seem to either love or hate. Fans of tofu say it reduces the risk of breast cancer and is a low-cholesterol source of protein. Tofu critics claim it messes with your hormones and may actually increase, not decrease, the risk of breast cancer. I’m not entirely sure what to believe, so I consume tofu whenever the mood strikes and pay attention to the way my body feels.
One thing I want to warn you about: More than 90% of U.S. soy is genetically modified. Tofu is derived from soy, so look for brands approved by the Non-GMO Project if you’re concerned about the health or environmental effects of GMOs. I buy organic non-GMO tofu from Nasoya, which I briefly mentioned in the first sentence of this post.
Okay, that’s enough science for now.
Let’s talk about teriyaki sauce for a minute. Conventional brands contain soy sauce, which typically contains wheat. Make sure you buy a gluten-free teriyaki sauce if you don’t eat wheat. Same goes for soy sauce. I think San-J is the brand I buy gluten-free condiments from, but I’m not 100% sure. I’ll check and update this post later.
This recipe requires cauliflower rice, also known as riced cauliflower. If you aren’t familiar with cauliflower rice, this post might clear up some of your questions.
Now that we’ve got all of that cleared up, we’re ready to get started.
Marinate your tofu in teriyaki sauce, and stick it in the fridge for at least 15 minutes. I like to leave mine in for a few hours because tofu is one of those magical foods that takes on whatever flavor you season or marinade it with. Sometimes I let it marinate overnight because
I’m stressed and eat potato chips for dinner life gets in the way of my original meal plans.
Prepare your veggies while your tofu marinates. Slice your onion and bell pepper, mince your garlic, and slice your mushrooms if they aren’t already sliced. You can store veggies in the fridge until you’re ready to use them, so this teriyaki tofu bowl is great make-ahead recipe.
Drizzle two skillets with olive oil when you’re ready to heat your teriyaki tofu and veggies.
Your teriyaki tofu will look like this as you pan-fry it:
See that dark green stuff? That’s cilantro. You can skip it if you want, but I like to use a combination of cooked and uncooked cilantro in my teriyaki tofu bowl recipe.
Prepare your mushrooms, garlic, onions, and bell peppers in another pan with riced cauliflower. Don’t forget to add soy sauce – it enhances the flavor of your veggies nicely, especially the cauliflower rice.
Combine your veggies with your pan-fried teriyaki tofu and chow down. So yummy!
Fun fact: I burned my hand while photographing this teriyaki tofu bowl and cut my finger while slicing onions. Guess I should have picked up my new glasses from the eye doctor today instead of being lazy.
Ready to make your own teriyaki tofu bowl?
Here’s my printable, Pinnable recipe for teriyaki tofu with veggies: