Discover a delicious and easy way to enjoy a Healthy Bean Bowl with this Teriyaki Edamame & Tofu Bowl recipe. This vibrant and protein-packed meal is perfect for a quick weeknight dinner or a satisfying lunch, proving that healthy eating can be incredibly flavorful.
Key Ingredients & Substitutions
- Tofu: Extra-firm or super-firm tofu works best for texture. If you don’t have tofu, chickpeas can be a great protein swap.
- Edamame: Use shelled edamame, fresh or frozen. Green beans can be a substitute if you’re out of edamame.
- Teriyaki Sauce: Choose a low-sodium option. Make your own with soy sauce, ginger, garlic, and a touch of maple syrup for a homemade touch.
- Rice: Brown rice or quinoa are excellent healthy bases.
Ingredients
Main:
- 1 block (14 oz) extra-firm tofu, pressed and cubed
- 1 cup shelled edamame (fresh or frozen)
- 1/2 cup teriyaki sauce, divided
- 2 cups cooked brown rice or quinoa
- 1 tablespoon olive oil
Optional:
- 1/4 cup shredded carrots
- 1/4 cup thinly sliced cucumber
- 2 tablespoons sesame seeds, for garnish
- 1 green onion, sliced, for garnish
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 2
- Calories per serving: Approximately 450 calories
- Tools Needed: Large skillet, mixing bowl
Step-by-Step Instructions
1. Prepare the Tofu
First, press your tofu to remove excess water. Then, cube the tofu into bite-sized pieces and place them in a bowl with half of the teriyaki sauce. Gently toss to coat, ensuring each piece is covered.
2. Cook the Tofu
Heat the olive oil in a large skillet over medium-high heat. Add the marinated tofu and cook for 8-10 minutes, turning occasionally, until golden brown and slightly crispy on all sides. Remove the tofu from the skillet and set it aside.
3. Cook the Edamame
In the same skillet, add the shelled edamame. If using frozen, cook for 3-5 minutes until heated through and tender-crisp. If using fresh, cook for 5-7 minutes.
4. Combine and Finish
Return the cooked tofu to the skillet with the edamame. Pour in the remaining teriyaki sauce and toss everything together until well coated and heated through, about 1-2 minutes.
5. Assemble Your Bowls
Divide the cooked brown rice or quinoa evenly into two bowls. Top each with the teriyaki tofu and edamame mixture. Garnish with shredded carrots, sliced cucumber, sesame seeds, and green onion if desired, for a truly satisfying Healthy Bean Bowl.
Variation Ideas
- Add steamed broccoli florets or bell pepper strips for extra vegetables.
- Include a drizzle of sriracha or red pepper flakes for a spicy kick.
- Try topping with crushed peanuts for added crunch and flavor.
- Use a different grain like farro or couscous as your base.
Storage Instructions
Store leftover Teriyaki Edamame & Tofu Bowls in an airtight container in the refrigerator for up to 3-4 days. When reheating, you can warm it gently in the microwave or on the stovetop over medium heat until thoroughly heated. For best texture, keep any fresh garnishes separate until serving.
Frequently Asked Questions (FAQ)
- Can you prepare this meal ahead of time? Absolutely! You can cook the tofu and edamame, then store them separately from the rice. Assemble your Healthy Bean Bowl just before serving.
- Do you have to press the tofu? Pressing the tofu helps remove excess water, allowing it to absorb more flavor and achieve a crispier texture. It’s highly recommended for this recipe.
- What if you don’t have brown rice? White rice, quinoa, or even cauliflower rice can be used as a base for this dish.
- Is this recipe gluten-free? If you use tamari instead of regular soy sauce in your teriyaki sauce (or buy a certified gluten-free teriyaki sauce), this recipe can be made gluten-free.
- Can you add other proteins? While this is a Healthy Bean Bowl, you can add other plant-based proteins like chickpeas or black beans for variety.
- How can you make this spicier? Add a dash of sriracha, a pinch of red pepper flakes, or a few drops of chili oil to your teriyaki sauce or bowl.