Teriyaki Veggie Rice Bowls

Ingredients

• 285 gbrown rice or white rice
• 710 mlwater or vegetable stock
• 120 mlreduced-salt soy sauce or tamari
• 60 mlwater
• 60 mlmirin
• 2 tablespoons (30 ml)maple syrup, brown sugar or honey
• 1 tablespoon (15 ml)sesame oil
• 2 cloves, mincedgarlic
• 1 tablespoon, gratedfresh ginger
• 1 tablespoon cornflour mixed with 2 tablespoons (30 ml) cold watercornflour
• 1 tablespoon (15 ml)olive oil or avocado oil
• 1 large head, cut into small floretsbroccoli
• 1 large, julienned or thinly slicedcarrot
• 1, deseeded and slicedred pepper
• 1, deseeded and slicedyellow pepper
• 150 g, trimmedmangetout or sugar snap peas
• 150 gshelled edamame, fresh or frozen
• 1 block (397–454 g), pressed and cubed; optionalextra-firm tofu
• To tastetoasted sesame seeds
• To tastesliced spring onions
• To tastered pepper flakes
• To tastesliced avocado

Instructions

1. 1

   Cook the rice

   Rinse the rice under cold water until the water runs clear. Put it in a medium saucepan with the water or vegetable stock and bring to the boil. Turn the heat to low, cover tightly and simmer according to the packet, usually 40–45 minutes for brown rice or 15–20 minutes for white rice. Take off the heat and leave covered for 10 minutes, then fluff with a fork.

2. 2

   Prepare the tofu

   If using tofu, press it for at least 15–20 minutes between paper towels or clean cloths, with a heavy object on top. Cut it into bite-sized cubes, about 1.3–1.9 cm. For a crispier coating, you can toss the cubes with a tablespoon of cornflour before cooking.

3. 3

   Mix the sauce

   In a small saucepan, whisk together the soy sauce or tamari, water, mirin, maple syrup or other sweetener, sesame oil, garlic and ginger. Bring to a simmer over a medium heat.

4. 4

   Thicken the sauce

   Whisk the cornflour with the cold water in a small bowl until smooth. Gradually whisk this slurry into the simmering sauce, stirring constantly for 1–2 minutes, until it thickens enough to coat the back of a spoon. Remove from the heat and set aside. If using shop-bought teriyaki sauce, skip the sauce-making steps.

5. 5

   Cook the tofu

   Heat about half a tablespoon of oil in a large frying pan or wok over a medium-high heat. Add the tofu in a single layer, cooking in batches if needed, and turn it occasionally for 5–7 minutes until golden and slightly crisp on all sides. Transfer it to a plate.

6. 6

   Stir-fry the vegetables

   Add the remaining half tablespoon of oil to the same pan. Add the broccoli and carrot and stir-fry for 3–4 minutes, until they begin to soften. Add the peppers and mangetout or sugar snap peas and cook for another 4–5 minutes, keeping the vegetables tender-crisp. If using frozen edamame, add it for the final 2 minutes to heat through.

7. 7

   Combine and glaze

   Return the cooked tofu, if using, to the pan. Pour in the teriyaki sauce and gently toss to coat the tofu and vegetables evenly. Cook for 1–2 minutes more, until the sauce is heated through and glossy.

8. 8

   Assemble the bowls

   Divide the rice between serving bowls and top with the teriyaki vegetables and tofu, if using.

9. 9

   Garnish and serve

   Finish with toasted sesame seeds and sliced spring onions. Add red pepper flakes for heat or avocado for creaminess, if you like, and serve immediately.

What are teriyaki rice bowls?

Teriyaki refers to a Japanese cooking style in which ingredients are coated with a sweet-savoury glaze. These bowls take that idea and serve the glazed vegetables over rice for a flexible, colourful meal.

Homemade sauce gives you control over its sweetness and thickness, while a mix of broccoli, peppers and peas brings different colours and textures. Edamame or optional tofu makes the bowl more substantial.

Nutrition and macros by portion

The nutrition label shows one serving as written: 650 calories, 25g protein, 0g carbs, 0g fat.

Rice is the main source of carbohydrate, while the oil, sesame oil and optional avocado contribute most of the added fat. Edamame and optional tofu provide plant-based protein, with smaller amounts also coming from the other ingredients. For a more balanced plate, include a generous share of the vegetable mixture alongside the rice.

Build the sauce

Savoury base: reduced-salt soy sauce supplies the umami, while tamari is the listed alternative for a gluten-free version.

Sweet and aromatic notes: mirin and maple syrup balance the saltiness, with garlic, ginger and sesame oil adding fragrance. The cornflour slurry thickens the simmered sauce into a glaze.

Get the rice right

Rinse first: washing the rice until the water runs clear removes surface starch and helps the cooked grains stay distinct.

Choose your timing: brown rice takes longer and has a nuttier bite; white rice cooks more quickly and turns out softer. Use the packet timing as a guide, then let the covered rice steam for 10 minutes before fluffing.

Keep the vegetables crisp

Start with the firmest: give the broccoli and carrot the first 3–4 minutes in the pan so they begin to soften.

Add the quicker-cooking vegetables afterwards: peppers and peas need another 4–5 minutes, while frozen edamame only needs the final 2 minutes. Stop cooking while the vegetables still have some bite.

Manage the pan and tofu

Give tofu room: arrange the cubes in a single layer and cook in batches if the pan is crowded. Turning them over the 5–7 minutes of cooking helps them brown on several sides.

Use the same pan: after removing the tofu, cook the vegetables in the remaining oil and return the tofu when it is time to add the sauce. This keeps the steps orderly and lets everything warm through together.

Serve the bowls

Rice first: divide the fluffy rice between bowls, then spoon the glazed vegetables and tofu over the top so the sauce can run into the grains.

Finish to taste: spring onions and sesame seeds add freshness and crunch. Red pepper flakes bring heat, while avocado gives a soft, creamy contrast.

Recipe notes & tips

• Cut the vegetables to similar sizes so they cook at a similar pace.
• Have the sauce ingredients and cornflour slurry ready before you start cooking.
• Whisk the slurry again just before adding it, as the cornflour can settle.
• Add the sauce gradually if you prefer a lighter coating on the vegetables.
• Keep the tofu in a single layer so it can brown rather than steam.
• Use the rice packet directions to adjust the cooking time for your chosen variety.

Variations

• Use white rice: choose it for a softer base and shorter cooking time.
• Make it gluten-free: use tamari in place of soy sauce.
• Add tofu: press, cube and brown it before stir-frying the vegetables.
• Swap the greens: use snow peas instead of sugar snap peas.
• Adjust the sweetness: use brown sugar or honey instead of maple syrup.
• Add heat: finish the bowls with red pepper flakes.

Common mistakes to avoid

• Skipping the rice rinse: rinse until the water runs clear to help the grains cook less sticky.
• Crowding the tofu: cook it in batches so the cubes have room to brown.
• Adding the cornflour dry: mix it with cold water first to make a smooth slurry.
• Overcooking the vegetables: stir-fry until tender-crisp, keeping some bite in them.
• Adding frozen edamame too early: stir it in for just the final 2 minutes so it heats through without prolonged cooking.
• Leaving the rice uncovered to rest: keep the lid on for the 10-minute steaming period.

How to store

Refrigerate leftover rice, vegetables and tofu in an airtight container for up to 3–4 days. Reheat until steaming hot, adding a small splash of water if the sauce has thickened or the rice seems dry. Store avocado and fresh garnishes separately and add them just before serving.

Frequently asked questions