Teriyaki Tofu Power Bowl

This delicious, nutritious and protein-rich dish will be your new favourite go-to meal for dinner! Ready in under 30 minutes.

Serves 1 | Prep time: 10 mins | Cooking time: 15 mins


  • 60g/2.1oz dry brown rice (a little less than 1/3 cup)
  • 150g/5.3oz firm tofu (1 heaped cup, cubed)
  • 30ml/1oz (2 Tbsp) teriyaki marinade (e.g. Kikkoman or Masterfoods are both vegan)
  • 100g/3.5oz frozen shelled soybeans (abt 2/3 cup)
  • 60g/2.1oz avocado (abt 1/3 medium-size avo)
  • 100g/3.5oz cucumber (abt 1 cup, sliced)
  • Squeeze of lemon juice


  1. Cook the brown rice as per packet instructions.
  2. Cube the tofu. Place in a shallow bowl and pour 20ml of the teriyaki sauce on top to marinate.
  3. In the meantime, steam or boil the soybeans as per packet instructions. Slice the cucumber and the avocado.
  4. On medium heat, add the tofu with marinade to a non-stick pan and cook for about 5-6 minutes until lightly browned.
  5. Once the rice is ready, place in a bowl along with the tofu cubes, soybeans, cucumber, avocado and drizzle with the remaining teriyaki sauce.
  6. Squeeze a bit of lemon juice on top and serve.

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DinnerAsianLow Fat

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