Teriyaki Tofu Rice Bowl

Keywords: nut-free, dairy-free, healthy aging, healthy immunity, high-fiber, vegan, vegetarian, high-protein, egg-free

Serves: 4

Prep Time: 10 minutes

Total Time: 15 minutes

Equipment: bowl, nonstick pan or skillet, meal prep containers (optional)


  • 2 (10-ounce) package cooked wild rice blend
  • 1 tablespoon extra-virgin olive oil
  • 1 (18-ounce) package fresh Asian stir-fry vegetables
  • 3 tablespoons teriyaki sauce
  • 1 (7-ounce) package teriyaki-flavor baked tofu, cubed


  1. Prepare rice according to package directions. Transfer the rice from the pouches to a shallow bowl to cool.
  2. Heat oil in a medium nonstick skillet over medium heat. 
  3. Add vegetables and sauté until crisp-tender, four to five minutes. Add teriyaki sauce; toss well to coat the vegetables. Add the tofu to the veggie mix and stir fry further. 
  4. Set the cooled rice on a plate and add the veggie and tofu stir fry. Enjoy!


  • Other vegetables can also work for this dish based on preference.
  • Use a different rice to change up the flavor.
  • Vary the tofu seasoning for a different flavor.


  • This is a great meal prep recipe that can last in the fridge for up to four days.
  • Just heat in the microwave for one to two minutes or until hot to serve.

Nutrition Notes:

  • This is a great dish high in plant protein from the tofu and containing vegetables to increase fiber and vitamin content.

Savings Tip:

  • Try to purchase items in bulk to avoid higher costs.
  • The recipe provided yields many servings; cut the ingredient amounts in half for a lower serving yield.

Nutrition Facts:

Serving Size1 cup
Energy (kcal)272.2
Fat (g)3
Saturated (g)0.6
Cholesterol (mg)0
Sodium (mg)822
Carbs (g)47.3
Sugars (g)6.7
Added Sugars (g)1.7
Fiber (g)7.1
Protein (g)15.9
Vitamin D (IU)0
Calcium (mg)77.3
Iron (mg)3.5
Potassium (mg)173.5