This Easy Tofu Dinner Bowl with the absolute most delicious mango salsa is going to be on rotation for easy, summer dinners! It is so easy to make with a few simple fresh and delicious ingredients. You get protein from the tofu, carbs from the rice, and micronutrients from the vibrant mango salsa! If you want more easy and healthy dinners, check out One Pan Broccoli Cheddar Orzo, Vegan Sheet Pan Fajitas, and this dairy-free No-Boil Pasta Bake.
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Notes on Ingredients
- Tofu: Extra-firm or high-protein tofu works best here for the best texture. If you don’t tolerate soy, you could substitute roasted & crispy chickpeas.
- Teriyaki Sauce: I look for options with the little or no refined sugar. My favorite is Primal Kitchen’s No-Soy Teriyaki Sauce! To keep this recipe gluten-free, opt for a gluten-free sauce.
- Rice: You can use brown rice instead of white or even another grain like quinoa.
Please take note that this is important information about the ingredients used in this recipe and the FULL recipe with measurements and details can be found DOWN BELOW (scroll to it) in the recipe card.
How do you make Easy Tofu Dinner Bowls?
- Prep the tofu by cutting it and scoring it with a knife in two directions creating diagonal cuts.
- Dip the tofu cutlets into the teriyaki sauce and grill.
- Cook the rice (or use frozen pre-prepped rice and microwave it).
- Chop all ingredients for mango salsa.
- Assemble bowls and enjoy!
- Step 1: First, add small slices to tofu and dip in teriyaki sauce. Grill the tofu.
- Step 2: Then, chop the mango salsa ingredients and cook the rice.
- Step 3: Mix the mango salsa together.
- Step 4: Next, begin to assemble bowls starting with rice and tofu.
- Step 5: Top bowls with mango salsa.
- Step 6: Lastly, serve and enjoy!
Commonly Asked Questions
Store the rice and tofu together in a container in the fridge for up to 4 days. Reheat in the microwave or in a pan on the stove. Keep the salsa in a separate airtight container for up to 5 days.
Yes! You could add sauteed greens, roasted broccoli, or really any other veggies you have on hand if you want to add more volume.
Yes, the mango salsa can be made ahead and will stay fresh for up to 5 days in the fridge. It actually will get better over time as the flavors marinate and combine!
You can use any protein you prefer. Roasted chickpeas with teriyaki sauce would pair well! For other soy-free dinner recipes, see my One Pan Broccoli Cheddar Orzo and One Pan Taco Casserole.
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Extra Helpful Tips
- Make a double batch of mango salsa and use the rest to go with my Bean and Sweet Potato Tacos for another meal!
- To make your rice extra fluffy, use this instant pot!
- The slices in the tofu help for the tofu to absorb the teriyaki sauce.
- If you cook your rice ahead of time, add 1 teaspoon of olive oil to it and stir so it does not stick.
- Use a paper towel, a dish towel, or a tofu press to release excess liquid from the tofu before putting on the sauce.
How to Store
Store the rice and tofu together in a container in the fridge for up to 4 days. Reheat in the microwave or in a pan on the stove. Keep the salsa in a separate air tight container for up to 5 days.
More Easy Dinners
If you tried this Easy Tofu Dinner Bowl or any other recipe on my blog please leave a 5 star rating and let me know how it went in the comments below. Thanks for visiting!
Easy Tofu Dinner Bowl (with mango salsa!)
Equipment
Ingredients
- 1 block tofu extra firm and cut into four filets
- ⅓ cup teriyaki sauce
- 1 cup rice uncooked
- cilantro, lime, sesame seeds garnish
Avocado Mango Salsa
- 1 cup bell pepper diced red
- 1 cup mango diced ripe
- ¾ cup avocado diced
- ½ cup red onion finely diced
- ½ cup cilantro chopped
- 1 tablespoon lime juice
- salt, pepper, and garlic powder
Instructions
- First, cut a the tofu block into 4 filets, score diagonally in both directions on the surface to allow it to soak up more sauce.
- Dip each tofu filet in teriyaki sauce. Saute or grill tofu for about 10 minutes (flip halfway through if it’s a pan).
- Finely dice everything for the mango salsa and add into a bowl!
- Cook your rice. To make a classic white jasmine rice, bring 2 cups of water to a bowl, add 1 cup of rice, turn down heat to low, cover and cook for 15 minutes until water is absorbed. Fluff with a fork.
- Assemble the bowls with rice on the bottom, then the tofu, then topped with the mango salsa. Feel free to garnish with sesame seeds and a fresh squeezed lime juice.
Jordan Stacy says
These tofu dinner bowls will become a weekly staple in your home! The mango avocado salsa is so flavorful!