Air-Fried Teriyaki Tofu Bowls

$- 1 block of firm tofu, pressed and cut into bite-sized cubes - 1/4 cup low-sodium soy sauce - 2 tablespoons honey or maple syrup (for vegan option) - 1 tablespoon rice vinegar - 1 tablespoon toasted sesame oil - 1 teaspoon garlic powder - 1 teaspoon ground ginger - 1 cup cooked brown rice or quinoa - 1 cup broccoli florets, cut into small pieces - 1/2 red bell pepper, thinly sliced - 1 medium carrot, peeled and julienned - 2 green onions, sliced into rounds - Toasted sesame seeds for garnish - Salt and pepper to taste You can easily make this dish your own. Try adding different veggies like snap peas or mushrooms. You might swap brown rice for cauliflower rice for a low-carb option. Consider adding sliced avocado for creaminess. A drizzle of chili oil can spice things up too. When choosing veggies, look for bright colors and firm textures. For broccoli, choose florets that are dark green with no yellowing. The red bell pepper should feel heavy and have a shiny skin. For carrots, pick those that are smooth and straight. Fresh green onions should be crisp with vibrant green tops. Always buy what looks best to ensure great flavor in your dish. {{ingredient_image_2}} Start by making the teriyaki marinade. In a medium bowl, whisk together: - 1/4 cup low-sodium soy sauce - 2 tablespoons honey or maple syrup - 1 tablespoon rice vinegar - 1 tablespoon toasted sesame oil - 1 teaspoon garlic powder - 1 teaspoon ground ginger Mix until well combined. This marinade will give your tofu a rich flavor. Next, take your block of firm tofu. Press it to remove excess water and cut it into bite-sized cubes. Place the tofu in the bowl with the marinade. Toss gently to coat every piece. Let it marinate for at least 15 minutes. This step is key to infusing flavor. While the tofu marinates, preheat your air fryer to 375°F (190°C). Once heated, place the tofu cubes in the air fryer basket. Make sure they are in a single layer. Do not overcrowd the basket. Air fry for 12-15 minutes. Shake the basket halfway through. This helps them cook evenly and become crispy. While the tofu cooks, prepare the vegetables. Steam 1 cup of broccoli florets, 1/2 red bell pepper sliced, and 1 medium carrot julienned. Steam for 3-5 minutes. The vegetables should be tender but still bright and crisp. Now it’s time to put it all together. Start with a scoop of cooked brown rice or quinoa at the bottom of each bowl. Add the crispy teriyaki tofu on top. Arrange the steamed vegetables around the tofu. Finally, garnish with sliced green onions and toasted sesame seeds for extra flavor. Adjust with salt and pepper to taste. Enjoy your colorful and tasty meal! Tofu can be tricky, but I have some tips. First, always press your tofu. This removes extra water. Less water helps the tofu crisp up well. Cut your tofu into even cubes. This ensures even cooking. Crispy tofu is a game changer. When marinating, let your tofu sit for at least 15 minutes. This helps it soak up the flavors. Spread the tofu in a single layer in the air fryer. If you pile it up, it won’t get crisp. Shake the basket halfway through cooking. This helps all sides brown nicely. Want to kick it up a notch? Try adding more spices. A pinch of red pepper flakes adds heat. A bit of lime juice brightens the dish. You can also add fresh herbs like cilantro for freshness. Experiment and find your favorite mix! Pro Tips Choose the Right Tofu: Use firm or extra-firm tofu for the best texture and to ensure it holds its shape during cooking. Marination Time: For enhanced flavor, let the tofu marinate for at least 30 minutes or even up to a few hours if you have the time. Air Fryer Tips: Avoid overcrowding the air fryer basket; this allows the tofu to crisp up evenly without steaming. Vegetable Variety: Feel free to mix in other vegetables like snap peas or zucchini for added color and nutrition in your bowls. {{image_4}} For a vegetarian or vegan twist, use maple syrup instead of honey. This keeps the dish plant-based. You can also swap out the tofu. Tempeh works well, and it adds a nutty flavor. Another option is chickpeas. They bring a hearty texture and soak up the teriyaki sauce nicely. If you prefer another protein, try using seitan or edamame. Seitan mimics meat well and has a great chew. Edamame adds protein and a pop of color. For a lighter meal, grilled chicken or shrimp can also shine in this dish. Just adjust cooking times to ensure everything cooks properly. Feel free to mix up the veggies. Snap peas or zucchini can add a fresh crunch. Cauliflower or asparagus are great choices too. You can even add baby spinach for a nutrient boost. Just remember to steam them lightly to keep them vibrant and crisp. After enjoying your Air Fryer Teriyaki Tofu Bowls, you may have some leftovers. Store them in an airtight container. This keeps the tofu and veggies fresh. Make sure to refrigerate within two hours after cooking. Your leftovers will stay good for 3 to 4 days. When you are ready to eat your leftovers, reheat them for the best taste. You can use the air fryer, microwave, or stove. If using the air fryer, heat at 350°F (175°C) for about 5-7 minutes. This helps the tofu regain its crispiness. If using a microwave, heat in short bursts to avoid sogginess. Stir occasionally for even heating. You can freeze the tofu and vegetables if you want to save them for later. First, cool them completely. Then, place them in freezer-safe bags or containers. Make sure to remove as much air as possible. The tofu can last up to 3 months in the freezer. When ready to eat, thaw in the fridge overnight and reheat. Yes, you can use extra-firm tofu. Extra-firm tofu holds its shape well. It also gives a nice texture when cooked. Just remember to press it to remove excess moisture. This step helps the tofu absorb the teriyaki sauce better. To make this recipe gluten-free, use gluten-free soy sauce. Tamari is a great option. It works just like regular soy sauce but is gluten-free. Also, ensure your honey or maple syrup is pure and gluten-free. You can serve your teriyaki tofu bowls with various sides. Try adding edamame for protein. Pickled ginger adds a nice tang. You can also include seaweed salad for extra flavor. If you want, serve it with a light soup, like miso. Leftover teriyaki tofu lasts about three to four days in the fridge. Store it in an airtight container. The tofu may lose some crispness, but it will still taste great. Reheat it in the air fryer for a few minutes to regain some crunch. This guide covered all you need for delicious teriyaki tofu bowls. We explored key ingredients, step-by-step cooking, and helpful tips. You can customize with fresh produce or swap proteins. Remember to store leftovers properly to enjoy later. With practice, you will master crispy tofu and tasty teriyaki. Keep experimenting to find your perfect flavor. Enjoy cooking and share your bowls with friends!$

Air-Fried Teriyaki Tofu Bowls

A delicious and healthy bowl featuring marinated tofu, steamed vegetables, and a choice of brown rice or quinoa.

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Prep Time 15

Cook Time 15

Total Time 30

Course Main Course

Cuisine Asian

Servings 2

Calories 400 kcal

Ingredients

1 block firm tofu, pressed and cut into bite-sized cubes
0.25 cup low-sodium soy sauce
2 tablespoons honey or maple syrup (for vegan option)
1 tablespoon rice vinegar
1 tablespoon toasted sesame oil
1 teaspoon garlic powder
1 teaspoon ground ginger
1 cup cooked brown rice or quinoa
1 cup broccoli florets, cut into small pieces
0.5 red bell pepper thinly sliced
1 medium carrot peeled and julienned
2 green onions sliced into rounds
to taste toasted sesame seeds for garnish
to taste salt and pepper

Instructions

In a medium mixing bowl, whisk together the soy sauce, honey (or maple syrup), rice vinegar, sesame oil, garlic powder, and ginger powder to create a flavorful teriyaki marinade.
Carefully add the cubed tofu to the marinade, gently tossing it to ensure each piece is evenly coated. Allow the tofu to marinate for at least 15 minutes.
While the tofu is marinating, preheat your air fryer to 375°F (190°C).
Once ready, place the marinated tofu cubes into the air fryer basket in a single layer. Air fry the tofu for 12-15 minutes, shaking the basket halfway through.
In the meantime, prepare the vegetables by lightly steaming the broccoli florets, red bell pepper slices, and julienned carrot for about 3-5 minutes.
To assemble the bowls, add a generous scoop of cooked brown rice or quinoa to the bottom of each bowl. Top it with the crispy teriyaki tofu and arrange the steamed vegetables around it.
Garnish the dish with sliced green onions and a sprinkle of toasted sesame seeds.
Adjust the seasoning with salt and pepper to taste before serving.

Notes

Serve the bowls on a wooden or rustic plate for a lovely contrast, and consider adding a few extra sesame seeds and a slice of lime for a fresh touch!

Keyword air fryer, healthy, teriyaki, tofu, vegan