Easy

Teriyaki tofu with broccoli and brown rice

Name: Teriyaki tofu with broccoli and brown rice
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Cuisine: Mediterranean, Home-style
Ingredients: 400 g Tofu (firm); 400 g Broccoli; 280 g Brown rice; 80 ml Teriyaki sauce; 12 g Ginger; 6 g Garlic; 25 ml Extra virgin olive oil; 15 g Sesame; 650 ml Water

Total time50 min Preparation and possible waiting 15 min · Cooking 35 min

Preparation and possible waiting: 15 min · Cooking: 35 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Servings4

Allergens

Cereals containing gluten: Ingredient to check: Teriyaki sauce. Usual composition; check the label or the dough/sauce recipe: Teriyaki sauce. Soya: Ingredient to check: Tofu. Sesame: Ingredient to check: Sesame. Indicative information from the listed ingredients, not a complete allergy assessment. Check all product labels, optional ingredients and cross-contact. Composition to check: Teriyaki sauce.

Rating Not yet rated

Golden tofu with broccoli and brown rice in a light ginger glaze.

Jump to steps

15 minpreparation and possible waiting

35 mincooking

4servings

2.102 kcalwhole recipe

526 kcalper serving

Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information

Total time: 50 min Preparation and possible waiting 15 min · Cooking 35 min

Preparation and possible waiting: 15 min · Cooking: 35 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Recipe characteristics

Vegan Bowl 30 to 60 minutes Mediterranean

Allergens

View full classification 24 tags

Diet

Vegan

Dietary requirements

Lactose-freeEgg-freeNut-freePeanut-freeFish-freeShellfish-free

Dish type

BowlMain course

Meal

LunchDinner

Preparation

BoilingSautéingSteaming

Appliances

CasseroleFrying panSteamer

Cuisine

MediterraneanHome-style

Season

All year round

Occasion

Lunchbox-friendly

Nutrition

High in proteinAnti-inflammatory

Total time

30 to 60 minutes

Allergen information is indicative. Always check each product label and possible cross-contamination.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.

Recipe characteristics

Dish type

Bowl · Main course

Meal

Lunch · Dinner

Total time

30 to 60 minutes

What you need

Ingredients

Tick the ingredients you need to buy.

Tofu firm 400 g
Broccoli 400 g
Brown rice 280 g
Teriyaki sauce 80 ml
Ginger 12 g
Garlic 6 g
Extra virgin olive oil 25 ml
Sesame 15 g
Water 650 ml

0 selected ingredients

Let’s get cooking

Method

Cook the brown rice in the water until tender, about 30 minutes.
While the rice cooks, cut the broccoli into small florets and steam for 3–4 minutes. Pat the tofu dry, cut into 2 cm cubes and brown for 6–8 minutes in 15 ml oil. Set aside.
Heat the remaining 10 ml oil and stir-fry the chopped garlic and grated ginger for 30 seconds. Add the drained broccoli, tofu and teriyaki sauce.
Cook for 2 minutes, stirring to glaze. Serve with rice and sesame.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.