Teriyaki Tofu Bowls with Pineapple Recipe (30 Minute Vegan Dinner)
These teriyaki tofu bowls with pineapple are a delicious plant-based meal that you can have on the table in just 30 minutes. A wonderful weeknight dinner that everyone will love: hearty, satisfying, and loaded with flavor!
Start by baking or air frying your tofu, tossing it with a quick 5-minute teriyaki sauce, and serving it with grains, roasted vegetables, and pineapple. See our step-by-step photos and directions below and make this great dinner tonight!
Want more 30 minute vegan dinner recipes? Try our lentil sloppy Joe recipe, sesame kale noodles, and our favorite vegan Southwest grain bowls.
I first made this recipe for my paid subscribers on my 30-Minute Dinner newsletter: Weeknight Plants! It was such a hit I had to bring it over to my main site so I could share it with everyone.
This recipe is a weeknight wonder – it has a few different components that take a bit of prep, but you can get this whole meal on the table in 30 minutes. It’s a great hearty weeknight dinner that is sweet, savory, and SO good!
Notes from our Kitchen
- These teriyaki pineapple tofu bowls are yummy and weeknight friendly!
- Ready in 30 minutes, you can get these on the table quick.
- They are versatile – you can add your favorite vegetables in.
- Serve with farro, rice, stir fry noodles, or your favorite grain.
- Cooks of any skill level can make this dish by following our photos and instructions below.
Ingredients You’ll Need
See our recipe card below for the full ingredient amounts and instructions.
This recipe can be made with any grain, but I used pearled farro. Farro is a thick grain like barley, and cooks in under 30 minutes on the stovetop.
I use a extra firm tofu for this dish, tossed with spices and corn starch to crisp it up. The corn starch gives the tofu a crunchy coating, making it a wonderful addition to this bowl.
For the vegetables, I kept it simple with sliced green bell peppers, onions, and fresh cut pineapple. I love the sweet/savory combination of roasting these together in the oven.
And finally, vegan teriyaki sauce is so simple to make and takes just 5 minutes! The base of this sauce is orange juice, soy sauce, brown sugar, chili flakes, and it’s thickened with corn starch.
Additions and Substitutions
If you can’t find farro, you can use brown rice, white or basmati rice, or even noodles as the base of this bowl instead.
Add in your favorite vegetables – thinly sliced zucchini or squash, snap peas, mushrooms, peapods, or broccoli would all be great additions.
Feel free to use a store-bought vegan teriyaki sauce instead of making your own!
Step-By-Step Photos and Directions
Step 1: In a medium pot, add the farro and water, and bring to a boil. Reduce the heat and let simmer, covered, for 25-28 minutes until the water is absorbed. Fluff the farro with a fork when done, it should be thick and chewy.
Step 2: Meanwhile, in a mixing bowl, add the tofu with the soy sauce, garlic powder, paprika, corn starch, and 1 tablespoon of the olive oil. Toss well to combine.
Step 3: Add the tofu to an airfryer, and cook at 400 degrees for 20 minutes, shaking halfway.
Step 4: Preheat the oven to 425 degrees Fahrenheit. While the tofu is cooking, cover a sheetpan with parchment paper, and add the remaining tablespoon of olive oil. Add the cut pineapple, bell pepper, and onion. Toss well to combine, and bake for 20 minutes until the pineapple and vegetables begin to brown.
Step 5: To make the teriyaki sauce, add all the sauce ingredients to a saucepan and cook on low heat for 10 minutes until thick and bubbling.
Step 6: Assemble your bowls – take 3/4 cup farro, 1/2 cup tofu, and 1 cup of the roasted vegetables in a serving bowl. Top with a few spoonfuls of the teriyaki sauce and enjoy! Top with fresh herbs if desired.
Recipe FAQs
Add teriyaki tofu to a bowl with rice, noodles, or your favorite grain, roasted vegetables, or roasted pineapple. The sweet/savory flavor of the teriyaki sauce works well with Asian-inspired ingredients like stir fried vegetables.
Store any leftovers in an airtight container, and refrigerate for up to 3 days. I like to store the tofu separately from the vegetables and from the rice, but you could combine them into individual portions for a quick re-heat as well.
If you want to make this dish spicier, you can add 1/4 teaspoon more chili flakes to the sauce, or top the bowls with sriracha.
Yes, these bowls are perfect for meal prepping! Just make the individual elements of the dish, portion them out together, and you have ready-made meals you can heat and eat during the week.
Expert Tips
- When chopping the vegetables and pineapple, make them roughly the same size. You want the pieces small enough to be bite-sized and consistent.
- For a sweeter sauce, you can add a drizzle of maple syrup or extra brown sugar right before serving.
- Make the sauce ahead of time, and reheat just before serving.
More 30-Minute Tofu Recipes
- Tofu Shawarma Recipe
- Tofu Satay Recipe with Creamy Peanut Sauce
- Crispy Honey Garlic Tofu Recipe
- Tofu Alfredo Pasta Sauce Recipe
- Bang Bang Tofu Recipe
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Our cookbook One Ingredient, Five Ways has tasty no-waste plant-based recipes for everyone!
Teriyaki Tofu Bowls in 30 Minutes
Equipment
- Parchment Paper
- Mixing Bowls
- Air Fryer or Oven
Ingredients
For the Tofu Bowls
- 1 cup pearled farro or other grain
- 2.5 cups water
- 16 ounces extra-firm tofu
- 1 tablespoon soy sauce
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 2 tablespoons corn starch
- 2 tablespoons olive oil divided
- 1 cup pineapple chopped into bite-sized pieces
- 1 bell pepper sliced
- 1 large onion sliced
For the Teriyaki Sauce
- 1/2 cup orange juice
- 1/2 cup vegetable broth or water
- 1/4 cup soy sauce
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon ground ginger
- 2 tablespoons corn starch dissolved in 2 tablespoons of cold water
Instructions
- In a medium pot, add the farro and water, and bring to a boil. Reduce the heat and let simmer, covered, for 25-28 minutes until the water is absorbed. Fluff the farro with a fork when done, it should be thick and chewy.
- Meanwhile, in a mixing bowl, add the tofu with the soy sauce, garlic powder, paprika, corn starch, and 1 tablespoon of the olive oil. Toss well to combine.
- Add the tofu to an airfryer, and cook at 400 degrees for 20 minutes, shaking halfway.
- Preheat the oven to 425 degrees Fahrenheit. While the tofu is cooking, cover a sheetpan with parchment paper, and add the remaining tablespoon of olive oil. Add the cut pineapple, bell pepper, and onion. Toss well to combine, and bake for 20 minutes until the pineapple and vegetables begin to brown.
- To make the teriyaki sauce, add all the sauce ingredients to a saucepan and cook on low heat for 10 minutes until thick and bubbling.
- Assemble your bowls – take 3/4 cup farro, 1/2 cup tofu, and 1 cup of the roasted vegetables in a serving bowl. Top with a few spoonfuls of the teriyaki sauce and enjoy! Top with fresh herbs if desired.
Notes
Nutrition
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