Bento-Style Teriyaki Tofu Bowl with Scrambled Eggs
Experience a delightful twist on the classic teriyaki minced chicken dish with this innovative recipe featuring defrosted tofu instead of meat. This bento-style Teriyaki Tofu Bowl combines chewy, flavorful tofu marinated in a homemade teriyaki sauce, fluffy scrambled eggs, and a colorful array of fresh vegetables. Perfect for lunch boxes or a quick dinner, this dish is not only nutritious but also satisfying. The freezing process enriches the tofu's taste and texture, making it an excellent meat substitute. Enjoy this heart-healthy, vegetarian alternative that's bursting with umami flavors and easy to prepare!
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
firm tofu
1 (defrosted after freezing for one night)
eggs
2 (scrambled)
green onions
2 tablespoons (chopped)
carrot
1/2 (finely julienned)
bean sprouts
40 g (fresh)
soy sauce
4 tablespoons (for teriyaki sauce)
mirin
1 tablespoon (for teriyaki sauce)
sake
1 tablespoon (for teriyaki sauce)
sugar
3 tablespoons (for teriyaki sauce)
ginger
1 tablespoon (grated)
sesame oil
2 tablespoons (for sautéing)
cooked rice
to taste (as a base for the bowl)
Instructions
1
Start by freezing firm tofu overnight. Once frozen, defrost it completely and then press gently to remove excess water.
2
In a bowl, beat the eggs thoroughly until well mixed. Prepare the scrambled eggs gently in a heated skillet over medium heat, using two pairs of chopsticks or a spatula to fluff them up until soft and fluffy. Set aside.
3
Julienne the carrot and any other vegetables you wish to include. Bring water to a boil in a small pot and briefly blanch the vegetables until they are tender yet crisp. Drain and set aside.
4
In a large skillet, heat the sesame oil over medium heat. Crumble the defrosted tofu into bite-sized pieces and sauté until golden brown, about 5-7 minutes.
5
In a separate bowl, mix together the soy sauce, mirin, sake, sugar, and grated ginger to form a simple teriyaki sauce.
6
Add the teriyaki sauce to the skillet with the sautéed tofu, stirring well to ensure the tofu is evenly coated and heated through, about 2-3 minutes.
7
Assemble the bowls by placing a generous scoop of cooked rice at the bottom. Top with sautéed teriyaki tofu, fluffy scrambled eggs, and your blanched vegetables.
8
Season with salt and pepper to taste, and garnish with chopped green onions.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is a Bento-Style Teriyaki Tofu Bowl?
It is a vegetarian-friendly meal featuring flavorful teriyaki-marinated tofu, fluffy scrambled eggs, and blanched vegetables served over rice.
Why should I freeze the tofu before cooking?
Freezing firm tofu overnight changes its cellular structure, resulting in a chewier, meat-like texture that absorbs sauces more effectively.
How long should I freeze the tofu?
For the best results, you should freeze the firm tofu for at least one night.
How do I defrost the tofu?
Allow the tofu to defrost completely in the refrigerator or at room temperature, then gently press it to remove excess water.
What type of tofu is best for this recipe?
Firm tofu is the best choice because it holds its shape during the freezing, defrosting, and sautéing processes.
How do I make the tofu look like minced meat?
After defrosting and pressing the tofu, crumble it into bite-sized pieces before sautéing it in the skillet.
What are the ingredients for the homemade teriyaki sauce?
The sauce is made by mixing soy sauce, mirin, sake, sugar, and grated ginger.
How do I achieve fluffy scrambled eggs?
Beat the eggs thoroughly and cook them over medium heat using chopsticks or a spatula to stir constantly until soft and light.
Which vegetables are recommended for this bowl?
This recipe suggests using julienned carrots and bean sprouts, but you can add any colorful vegetables you prefer.
How should the vegetables be prepared?
Briefly blanch the vegetables in boiling water until they are tender yet remain crisp.
What kind of oil should I use for sautéing?
Sesame oil is recommended for sautéing the tofu to add a rich, nutty aroma to the dish.
Is this recipe suitable for bento boxes?
Yes, the components pack well and the flavors remain delicious even at room temperature, making it perfect for lunch boxes.
How long does it take to sauté the tofu?
Sauté the crumbled tofu for about 5 to 7 minutes until it becomes golden brown.
Can I make this recipe vegan?
To make it vegan, simply omit the eggs or replace them with a plant-based egg substitute.
What is the purpose of mirin in the sauce?
Mirin adds a subtle sweetness and a beautiful glaze to the teriyaki sauce.
Can I use store-bought teriyaki sauce?
While homemade is recommended for the best flavor, you can use a high-quality store-bought sauce if you are short on time.
How do I assemble the bowl?
Place a layer of cooked rice in the bowl, then top it with sections of teriyaki tofu, scrambled eggs, and blanched vegetables.
What garnishes work well with this dish?
Chopped green onions provide a fresh pop of color and flavor as a final garnish.
Is this dish gluten-free?
It can be made gluten-free if you use a gluten-free soy sauce or tamari instead of regular soy sauce.
Can I add other proteins?
While this is a tofu-focused recipe, you could also add edamame for extra protein.
How much ginger is needed?
The recipe calls for one tablespoon of grated ginger to give the sauce a zesty kick.
What is the role of sake in the recipe?
Sake helps tenderize the ingredients and adds depth and umami to the teriyaki sauce.
Do I need to season the rice?
The rice is usually served plain as the teriyaki tofu and seasoned eggs provide plenty of flavor.
How long do I cook the sauce with the tofu?
Once the sauce is added to the skillet, stir well for 2 to 3 minutes until the tofu is evenly coated.
Is this recipe healthy?
Yes, it is a heart-healthy, vegetarian alternative that is high in protein and rich in nutrients from fresh vegetables.
Can I use brown rice instead of white?
Absolutely, brown rice or even quinoa can be used as a healthy base for the bowl.
How do I prevent the tofu from being soggy?
Ensure the tofu is fully defrosted and pressed well to remove moisture before sautéing it until golden.
Can I store leftovers?
Yes, store leftovers in an airtight container in the refrigerator for up to 3 days.
What makes the tofu texture 'meaty'?
The freezing process creates small holes in the tofu where ice crystals once were, resulting in a firm, spongy, and chewy texture.
Can I adjust the sweetness of the sauce?
Yes, you can increase or decrease the amount of sugar according to your personal taste preferences.