Teriyaki Tofu with Brown Rice and Broccoli
A vegan dinner for one. Quantities are for a single portion; multiply them to batch cook.
At a glance
- 758 kcal, 46g protein, 96g carbs, 22g fat and 10g fibre per serving (approximate)
- About 20 minutes, preparation and cooking
- Estimated cost £2.03–£3.31 per serving. This is an estimate from representative UK own-brand prices (reviewed 2026-10-05), not a live supermarket price; see how cost estimates work.
Ingredients
- 200g firm tofu
- 90g brown rice (dry weight)
- ¾ small head of broccoli (about 200g)
- 2 tbsp plus 2 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Making it ahead
Cool it, get it into the fridge within one to two hours and eat it within two days; freeze portions you will not reach in time. Cooked rice is stricter: chill it within an hour, keep it for a day at most and reheat it only once. Reheat until steaming hot all the way through. How we handle food safety.
Allergens
Contains, based on the usual UK form of each ingredient: Sesame, Soybeans. May contain, depending on the product: Cereals containing gluten. This is not a label check and is not an allergen-free guarantee; always read the packaging.
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