Teriyaki Tofu Rice Bowl

This is THE ideal recovery meal, opting for foods with a three to one ratio of carbs to protein. This recipe is near perfect. It is a great meal to help healing if you have had or are contemplating surgery. Otherwise, it is a great ‘pick-me-up’ meal on any day.


  • 1 lb. firm tofu, drained
  • 3 tbsp. reduced sodium soy sauce
  • 2 tbsp. rice vinegar
  • 1 tbsp. honey
  • 2 tsp. sesame oil
  • 1  1/2 cups brown Jasmine rice
  • 1 inch piece fresh ginger, grated
  • 1/2 tbsp. wasabi powder
  • 2 tbsp. sesame seeds
  • 1 avocado, diced
  • 1/2 cucumber, chopped
  • 1 carrot, cut into matchsticks
  • 1 green onion, sliced
  • 1/4 cup cilantro, chopped
  • juice from 1 large lime

Cut tofu crosswise into 8 slices. Place in a shallow bowl. In a small bowl, whisk together the soy sauce, rice vinegar, honey and sesame oil. Pour soy sauce mixture over tofu and let soak, turning just once for a minimum of 2 hours, preferably longer.

When ready to serve, cut tofu into pieces in half crosswise and reserve the marinade.

Place rice, ginger and 2 cups of water in a saucepan (rice cooker preferred). When cooked, fluff with a fork.

Preheat oven to 250 degrees. In a dry, heavy bottom skillet, add the sesame seeds and toast, shaking pan occasionally, until the seeds pop and become fragrant.

In a bowl, toss together avocado, cucumber, carrot, onion and cilantro. Whisk lime juice into the wasabi paste and toss with the avocado mixture.

Divide rice among 4 serving bowl and top with tofu pieces and avocado mixture. Drizzle on any reserved marinade.


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