View source for Teriyaki rice bowl

[[File:Teriyaki rice bowl.jpeg|thumb]]

Time: 40 minutes

Difficulty: 2/5

Servings: 4

Cost per serving: $1.90 (total cost: $7.60)

Cost per 2000 kcal: $9.74

{| class="wikitable sortable mw-collapsible"
|-
| colspan="3"|'''''Nutrition facts per serving'''''
|- 
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 390 &nbsp; &nbsp; &nbsp; &nbsp; (''calories in whole recipe: 1560'')'''
|- 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
| rowspan="3" style="background-color:#FFCEB5;"|'''''32%''''' 
| rowspan="3" style="background-color:#FFCEB5;"|'''''18.2g'''''
| style="background-color:#FFCEB5;"|Protein: lysine
| style="background-color:#FFCEB5;"|43% 
| style="background-color:#FFCEB5;"|0.8g
|-
| style="background-color:#FFCEB5;"|Protein: methionine
| style="background-color:#FFCEB5;"|26% 
| style="background-color:#FFCEB5;"|0.2g
|- 
| style="background-color:#FFCEB5;"|Protein: isoleucine
| style="background-color:#FFCEB5;"|47% 
| style="background-color:#FFCEB5;"|0.8g
|-
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
| rowspan="3" style="background-color:#B5E6FF;"|'''''51%''''' 
| rowspan="3" style="background-color:#B5E6FF;"|'''''66.8g'''''
| style="background-color:#B5E6FF;"|Fibers 
| style="background-color:#B5E6FF;"|25% 
| style="background-color:#B5E6FF;"|9.5g
|-
| style="background-color:#B5E6FF;"|Net carbs
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|57.3g
|-
| style="background-color:#B5E6FF;"|Sugars
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|21.8g
|-
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
| rowspan="3" style="background-color:#EDCBFF;"|'''''10%''''' 
| rowspan="3" style="background-color:#EDCBFF;"|'''''7.0g'''''
| style="background-color:#EDCBFF;"|Omega-3
| style="background-color:#EDCBFF;"|20% 
| style="background-color:#EDCBFF;"|0.3g
|- 
| style="background-color:#EDCBFF;"|Omega-6
| style="background-color:#EDCBFF;"|14% 
| style="background-color:#EDCBFF;"|2.4g
|- 
| style="background-color:#EDCBFF;"|Saturated fats
| style="background-color:#EDCBFF;"|n/a 
| style="background-color:#EDCBFF;"|1.3g
|- 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
| style="background-color:#FEE1C3; width:55px;"|31% 
| style="background-color:#FEE1C3; width:55px;"|0.4mg
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
| style="background-color:#FEE1C3; width:55px;"|24%
| style="background-color:#FEE1C3; width:55px;"|0.3mg
|-
| style="background-color:#FEE1C3;"|Vitamin B3
| style="background-color:#FEE1C3;"|25%
| style="background-color:#FEE1C3;"|4.1mg
| style="background-color:#FEE1C3;"|Vitamin B5
| style="background-color:#FEE1C3;"|20%
| style="background-color:#FEE1C3;"|1.0mg
|-
| style="background-color:#FEE1C3;"|Vitamin B6
| style="background-color:#FEE1C3;"|48%
| style="background-color:#FEE1C3;"|0.6mg
| style="background-color:#FEE1C3;"|Folate
| style="background-color:#FEE1C3;"|22%
| style="background-color:#FEE1C3;"|91.7μg
|- 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
| style="background-color:#FEE1C3;"|73%
| style="background-color:#FEE1C3;"|658.8μg
| style="background-color:#FEE1C3;"|Vitamin C
| style="background-color:#FEE1C3;"|32%
| style="background-color:#FEE1C3;"|29.2mg
|-
| style="background-color:#FEE1C3;"|Vitamin E
| style="background-color:#FEE1C3;"|5% 
| style="background-color:#FEE1C3;"|0.9mg
| style="background-color:#FEE1C3;"|Vitamin K
| style="background-color:#FEE1C3;"|41%
| style="background-color:#FEE1C3;"|49.8μg
|-
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|/
|- 
| style="background-color:#B5FFBB;"|Calcium
| style="background-color:#B5FFBB;"|31% 
| style="background-color:#B5FFBB;"|316.5mg
| style="background-color:#B5FFBB;"|Copper
| style="background-color:#B5FFBB;"|62% 
| style="background-color:#B5FFBB;"|0.6mg
|-
| style="background-color:#B5FFBB;"|Iron
| style="background-color:#B5FFBB;"|54% 
| style="background-color:#B5FFBB;"|4.3mg
| style="background-color:#B5FFBB;"|Magnesium
| style="background-color:#B5FFBB;"|30% 
| style="background-color:#B5FFBB;"|122.1mg
|-
| style="background-color:#B5FFBB;"|Manganese
| style="background-color:#B5FFBB;"|100% 
| style="background-color:#B5FFBB;"|2.3mg
| style="background-color:#B5FFBB;"|Phosphorus
| style="background-color:#B5FFBB;"|49% 
| style="background-color:#B5FFBB;"|348.6mg
|- 
| style="background-color:#B5FFBB;"|Potassium
| style="background-color:#B5FFBB;"|22% 
| style="background-color:#B5FFBB;"|1038.3mg
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
| style="background-color:#B5FFBB;"|33% 
| style="background-color:#B5FFBB;"|18.4μg
|-
| style="background-color:#B5FFBB;"|Zinc
| style="background-color:#B5FFBB;"|25% 
| style="background-color:#B5FFBB;"|2.8mg
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
|}

Ingredients:

FOR THE SAUCE
*3/4 cup apple cider vinegar 
*1 1/2 cup water
*1/2 cup date paste/blended dates OR 1/2 cup cane sugar
*1/2 cup miso paste OR soy sauce
*The apple cider vinegar and the water can be substituted for 1/2 cup mirin and 1/2 cup sake, and 1/4 cup less date paste/cane sugar

FOR THE RICE BOWL
*2 cups brown rice
*3 cups water
*250g sliced OR cubed tofu
*4 julienne carrots
*1 sliced medium-sized onion
*2 cups sliced bok choy (OR other leafy greens)

Instructions:

*Pre-heat oven to 200°C
*In a small pot, add all of the sauce ingredients to a boil and let simmer until the sauce thickens.
*In a medium-sized pot, add the rice and the water.  Bring to a boil, reduce to medium-heat, cover, and cook until there is no water left, making sure to stir every now and then to avoid sticking.
*Place the tofu on a baking sheet lined with parchment paper.  Bake in the oven for 15-20 minutes, or until the tofu pieces are golden brown and a little crispy
*In a large pot, put the carrots, onions, and bok choy with a little bit of water.  Cover and steam for 10 minutes or until the carrots are soft. 
*Add 1 ladle of the sauce to the vegetables and stir for 1 minute while on high heat.  This step will help caramelize some of the sauce onto the vegetables.  Turn off the heat, quickly stir in the tofu, and set aside.

Serving:

In a bowl, make a bed of rice and place a generous portion of the rice and tofu on top.  Pour more sauce on top.  Sprinkle sesame seeds on top.  Add finely chopped green onions or fresh chives for an added kick.