Teriyaki Tofu Bowl with Veggies and Riced Cauliflower – Gluten Free, Vegan Friendly

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:

fried teriyaki tofu

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.

cauliflower rice and veggies

Combine your veggies with your pan-fried teriyaki tofu and chow down. So yummy!

teriyaki tofu and veggies

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:

Teriyaki Tofu with Veggies and Riced Cauliflower - Gluten Free, Vegan Friendly
Print Recipe
Tofu is marinated in a sweet teriyaki glaze and pan-fried in olive oil, then served with fresh veggies and cilantro in this vegan-friendly dinner recipe.
Servings Prep Time
2 to 4 people 10 minutes
Cook Time
10 to 15 minutes
Servings Prep Time
2 to 4 people 10 minutes
Cook Time
10 to 15 minutes
Teriyaki Tofu with Veggies and Riced Cauliflower - Gluten Free, Vegan Friendly
Print Recipe
Tofu is marinated in a sweet teriyaki glaze and pan-fried in olive oil, then served with fresh veggies and cilantro in this vegan-friendly dinner recipe.
Servings Prep Time
2 to 4 people 10 minutes
Cook Time
10 to 15 minutes
Servings Prep Time
2 to 4 people 10 minutes
Cook Time
10 to 15 minutes
Instructions
  1. Slice tofu into squares or rectangles, then marinate in gluten-free tofu teriyaki sauce for at least 15 minutes. I usually leave mine in the fridge for a couple hours.
  2. Pour 1 tablespoon of olive oil in a medium skillet and 2 tablespoon of olive oil in another skillet. Heat for a minute or two over medium-high heat.
  3. Place marinated tofu in one skillet and mushrooms, onions, garlic, and bell peppers in the other. Sprinkle the ingredients in each skillet with garlic powder and cilantro leaves.
  4. Cook veggies for 5 minutes, stirring occasionally, then add cauliflower rice. Add soy sauce and cook for an additional 10 minutes, stirring occasionally.
  5. Cook tofu until lightly browned on each side, approximately 5 minutes per side.
  6. Serve cauliflower rice and veggies topped with pan-fried tofu. Drizzle with additional soy sauce and add more fresh cilantro leaves, if desired.
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