Teriyaki Tofu Bowls in 30 Minutes
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!
Servings: 4 bowls
Calories: 391kcal
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
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.
Use canned or frozen pineapple instead of fresh.
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!
Nutrition
Calories: 391kcal | Carbohydrates: 61g | Protein: 17g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 1267mg | Potassium: 600mg | Fiber: 10g | Sugar: 11g | Vitamin A: 1169IU | Vitamin C: 79mg | Calcium: 79mg | Iron: 4mg