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Teriyaki Rice Bowl with Tofu & Brussels Sprouts

Teriyaki Rice Bowl with Tofu and Brussels Sprouts

An easy, quick and delicious plant-based midweek meal. Make your own teriyaki sauce (recipe coming soon) or use a commercial one.
Course Main Course
Cuisine Japanese
Keywords brussels sprouts, easy, quick, teriyaki, vegan
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 people
Calories 459 kcal

Ingredients

  • 125 g short grain brown rice - soaked for at least 8 hours if possible
  • 1 tbsp sesame oil
  • 300 g Brussels Sprouts - trimmed
  • 1 red chilli - thinly sliced (keep seeds in if you like it hot)
  • 1 clove garlic - sliced into thin batons
  • thumb size knob of root ginger - sliced into thin matchsticks
  • 200 g tofu
  • 1 tsp white sesame seeds
  • 4 tbsp teriyaki sauce - or to taste
  • 1 tsp toasted sesame oil - optional
  • 1 tsp black sesame seeds - optional
  • nori flakes for sprinkling - optional

Instructions

  1. Rinse the rice well and drain. Place in a small lidded saucepan. Cover with fresh water to about twice it's depth and bring to the boil. Lower the heat to a bare simmer and cook for 15 minutes. Turn the heat off, but leave to steam with the lid on for a further 5-10 minutes.
  2. Whilst the rice is cooking, cook the sprouts in a pan of salted water for about 5 minutes until barely tender. Drain, refresh in cold water, then drain again. If the sprouts are small, keep them whole, otherwise half or even quarter them if they are particularly large.
  3. Heat the oil in a large frying pan (or wok if you have one) over a moderate heat.
  4. Add the chilli, garlic and ginger and stir-fry for 30 seconds. Add the sprouts and tofu and stir-fry for a couple of minutes. Add the sesame seeds and stir-fry for another minute. When everything is hot and slightly coloured add the teriyaki sauce. Stir, heat through and serve.
  5. Pour the toasted sesame oil into the rice and fork through.
  6. Divide the rice between two bowls, spoon in the teriyaki sprouts and tofu, then sprinkle with black sesame seeds and nori flakes. Eat with chopsticks if you dare.

Recipe Notes

If the rice hasn't been soaked or only soaked for a short while, it will need longer to cook.

No sesame oil? Replace it with a neutral cooking oil of your choice.

Please note: calories and other nutritional information are per serving. They're approximate and will depend on exact ingredients used.

Nutrition Facts
Teriyaki Rice Bowl with Tofu and Brussels Sprouts
Amount Per Serving
Calories 459 Calories from Fat 128
% Daily Value*
Total Fat 14.2g 22%
Saturated Fat 2.1g 11%
Sodium 1430mg 60%
Potassium 828mg 24%
Total Carbohydrates 70.9g 24%
Dietary Fiber 10.6g 42%
Sugars 10.2g
Protein 19.8g 40%
Calcium 279%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.