Homemade Teriyaki Tofu (Poke Bowl with Mango and Avocado)
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Satisfy your cravings for both flavor and health with our Homemade Japanese Teriyaki Tofu Poke Bowl. Quick, nutritious, and bursting with authentic Japanese taste, this recipe is your ticket to a deliciously satisfying meal prep experience!note - ingredients can be approximate and adjusted to preferences.
Equipment
Ingredients
Teriyaki sauce (homemade or store-bought)
- 120 g (½ cups) soy sauce, subs note 1
- 60 g (¼ cups) brown sugar
- 45 g (3 tablespoon) mirin, subs note 2
- 3 cloves garlic, subs note 3
- 5 g (2 teaspoon) ginger, subs note 4
- 15 g (1 tablespoon) maple syrup
- 60 ml (¼ cups) water
- 10 g (1 tablespoon) cornflour, aka cornstarch
Other toppings
- 400 g (14 oz) extra firm tofu
- 15 g (2 tablespoon) cornflour , aka cornstarch
- 200 g (1 cups) rice
- 200 g (7 oz) avocado
- 300 g (10 ½ oz) mango
- 150 g (5 ½ oz) cucumber
- 100 g (3 ½ oz) carrot
- 40 g (¼ cups) pickled red onion, (see homemade pickled onions)
- 5 g (1 cups) seaweed
Instructions
Prepare
- Press 400 g (14 oz) extra firm tofu by wrapping in paper towels and placing between a cutting board and heavy object for 10 minutes
- (if making your own teriyaki sauce) Mince/grate 3 cloves garlic and 5 g (2 teaspoon) ginger then mix together with 120 g (½ cups) soy sauce, 60 g (¼ cups) brown sugar, 45 g (3 tablespoon) mirin, 15 g (1 tablespoon) maple syrup until sugar dissolves.
- Slice 400 g (14 oz) extra firm tofu into cubes. Add to a bowl with 15 g (2 tablespoon) cornflour and the teriyaki sauce.
- Cook 200 g (1 cups) rice your preferred way or see my tips for cooking rice from scratch.
- Peel, remove seed and thinly slice or dice: 200 g (7 oz) avocado, 300 g (10 ½ oz) mango.Thinly slice: 150 g (5 ½ oz) cucumber, 100 g (3 ½ oz) carrot
Cook
- On a large pan over medium-high heat, add the tofu with the teriyaki sauce.
- When the sauce begins to bubble, mix together 60 ml (¼ cups) water and 10 g (1 tablespoon) cornflour, then add to the sauce. Lower the heat and stir every couple of minutes until sauce thickens over the tofu (approx. 10 minutes).
Assemble
- Layer 4 bowls with 200 g (1 cups) rice 200 g (7 oz) avocado, 300 g (10 ½ oz) mango, 150 g (5 ½ oz) cucumber, 100 g (3 ½ oz) carrot40 g (¼ cups) pickled red onion, 5 g (1 cups) seaweed. Then add tofu once sauce has thickened.
Notes
Note 1 - Soy Sauce
Substitute Tamari for gluten-free. Low-sodium soy sauce is okay to use.
Note 2 - Mirin
Substitutes - white wine vinegar, white vinegar
Note 3 - Garlic & Ginger
Fresh recommended. Can use jar, but it won't taste as pungent.
Note 4 - Maple Syrup
Substitutes - honey
Storage
Store fruits/vegetables separate from the rice and tofu in airtight containers for up to 4 days.
Reheat
Reheat rice and tofu only. Add a drizzle of water over rice (and tofu if sauce has thickened too much). Reheat on 1 minute intervals in microwave until heated through (approx. 3 minutes)
Nutrition
Calories: 502kcalCarbohydrates: 80gProtein: 18gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gSodium: 1278mgPotassium: 809mgFiber: 10gSugar: 30gVitamin A: 3239IUVitamin C: 29mgCalcium: 205mgIron: 4mg
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