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Home / Learn / Teriyaki Tofu and Edamame Rice Bowl
Recipe

Teriyaki Tofu and Edamame Rice Bowl

Pasindu Β· 1 min read Β· Updated July 3, 2026

This teriyaki tofu and edamame rice bowl is a satisfying, plant-based meal that punches well above its weight on protein β€” thanks to firm tofu and edamame working together alongside fluffy jasmine rice. The homemade teriyaki glaze comes together in minutes and coats the tofu with a sticky, savoury-sweet finish that makes the whole bowl genuinely craveable.

It’s a great option whether you’re meal-prepping for the week or just want a quick weeknight dinner that doesn’t feel like a compromise. Each bowl lands around 480 calories with over 25g of protein β€” solid numbers for a fully plant-based dish.

⏱️
15 minPrep Time
πŸ”₯
25 minCook Time
🍽️
4Servings
πŸ“Š
EasyDifficulty

Nutrition Per Serving

482Calories
26gProtein
58gCarbs
14gFat

Ingredients

  • 400g firm tofu, pressed and cut into 2cm cubes
  • 300g jasmine rice, uncooked
  • 200g frozen edamame (shelled), thawed
  • 1 tbsp sesame oil
  • 1 tbsp neutral oil (e.g. sunflower or rapeseed), for frying
  • 3 tbsp low-sodium soy sauce
  • 2 tbsp mirin
  • 1 tbsp honey (or maple syrup for vegan)
  • 1 tsp fresh ginger, finely grated
  • 2 garlic cloves, minced
  • 1 tsp cornstarch, mixed with 2 tsp cold water
  • 2 spring onions, thinly sliced
  • 1 tbsp sesame seeds
  • 1 medium carrot, julienned or grated
  • Β½ cucumber, thinly sliced into half-moons
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Instructions

  1. Press the tofu for at least 10 minutes using a clean towel and a heavy object, then cut into 2cm cubes and pat dry β€” this helps it crisp up properly in the pan.
  2. Cook the jasmine rice according to packet instructions (typically 1:1.5 rice to water, simmered for 12–15 minutes), then fluff with a fork and keep covered.
  3. While the rice cooks, make the teriyaki sauce: combine soy sauce, mirin, honey, grated ginger, and minced garlic in a small saucepan over medium heat. Stir and bring to a gentle simmer, then add the cornstarch slurry and stir continuously for 1–2 minutes until the sauce thickens. Remove from heat and set aside.
  4. Heat the neutral oil in a large non-stick frying pan or wok over medium-high heat. Add the tofu cubes in a single layer and fry for 3–4 minutes per side until golden and crisp on all sides.
  5. Add the thawed edamame to the pan and toss with the tofu for 1–2 minutes until warmed through.
  6. Pour the teriyaki sauce over the tofu and edamame, tossing to coat everything evenly. Cook for a further 1 minute until glossy and well combined.
  7. Divide the cooked rice between four bowls. Top each with the teriyaki tofu and edamame mixture, then arrange the carrot and cucumber on the side.
  8. Drizzle each bowl with sesame oil, and finish with a scattering of sesame seeds and sliced spring onions. Serve immediately.

Kitchen Gear for Teriyaki Tofu and Edamame Rice Bowl

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Glass Meal Prep Set (5-pack)
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Glass Meal Prep Set (5-pack)
Editor's Pick
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β˜…β˜…β˜…β˜…β˜… 4.8 Β· $22.99
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Cast Iron Skillet, 12"
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