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.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Servings: 2 people
- 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
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.
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.
Heat the oil in a large frying pan (or wok if you have one) over a moderate heat.
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.
Pour the toasted sesame oil into the rice and fork through.
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.
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.
Calories: 459kcal | Carbohydrates: 70.9g | Protein: 19.8g | Fat: 14.2g | Saturated Fat: 2.1g | Sodium: 1430mg | Potassium: 828mg | Fiber: 10.6g | Sugar: 10.2g | Calcium: 2790mg | Iron: 0.9mg