This high-protein wild rice power bowl will blow you away and keep you full for hours! Packed with nutritious veggies, mixed with wild rice, tossed in a flavorful teriyaki sauce. Perfect dinner meal for any night!
One of my all-time favorite healthy restaurants is Flower Child where they have an amalgam of vegetarian and vegan options. My go-to is their Forbidden Rice Bowl and I wanted to recreate it myself.
It took less than 45 minutes to put together this bowl and tasted almost exactly the same! Packed with lots of goodies and will keep you full for hours. The rice absorbs all the tangy teriyaki flavors so well and makes for a creamy texture. And super-firm tofu is a MUST for the perfect texture. So much flavor and so easy to throw together with minimal prep.
Plus, I love to make it in bulk and have leftovers for the next few days. Who doesn’t love that?!
How is this Bowl Packed with Protein?
- Wild Rice: A whole grain that is very nutritious and believed to offer numerous health benefits. 1 cup of wild rice has approximately 23.6 grams of protein! That’s more than regular rice and many other grains. It’s also naturally gluten-free so it’s a win-win if you’re intolerant. Perfect addition to truly make this a power bowl. (Healthline)
- Tofu: A great vegan protein option and the perfect soy-based alternative to meat. My favorite brand is from Trader Joe’s as the tofu is super-firm and high-protein. For this recipe, you definitely want firm for the perfect texture. 1/2 cup has roughly 10 grams of protein! (Healthline)
- Broccoli: I’m definitely a huge fan of adding broccoli to meals. Not only does it have lots of other nutrients, but it is also a high-protein vegetable. 1 cup of broccoli has almost 4.28 grams of protein! Buy frozen or fresh and throw them in with the rest of the veggies. (SFGate)
The combination of all of these is why this meal is a super nutritious and filling meal that will keep you satisfied and fueled for hours!
Ingredients Needed
This recipe uses simple and delicious whole-food ingredients. You may already have everything you need on hand or can easily find it at your local grocery store. Here’s a list of everything you will need:
- Wild Rice
- Firm Tofu
- Red Onion
- Broccoli
- Carrots
- Snap Peas
- Teriyaki Sauce
- Coconut Aminos (aka soy sauce)
- Rice Vinegar
- Chili Onion Crunch Sauce
- Avocado Oil, for the veggies and grilled tofu
- Sesame Oil, for the veggies
- Optional garnishes: Cilantro, sesame seeds
Substitution Options
Feel free to customize this recipe and make it your own. It’s a great bowl to throw in some of your favorite fresh or frozen veggies. If you’re not a huge fan of broccoli? No problem! Eliminate and substitute with something else! Below are some substitution options, to give you a similar taste.
- Wild Rice: If you’re not a huge fan of wild rice, switch it out for some tri-colored quinoa or brown rice!
- Firm Tofu: I highly suggest using tofu and if you’re not a huge fan of it, trust me and still try it. But if you really want to substitute it, tempeh or even canned chickpeas can be a great vegan and still a protein-packed option.
- Veggies: Swap out any of the veggies. I even used edamame once instead of snap peas and it was a great option!
- Teriyaki Sauce: You can substitute with barbeque sauce or hoisin sauce; however, the flavors will of course be different.
- Coconut Aminos: I prefer using Coconut Aminos as my soy sauce but any regular soy sauce works. I do recommend going with a low sodium option.
- Rice Vinegar: Apple Cider Vinegar would be a good alternative if you don’t have rice vinegar on hand.
- Chili Onion Crunch Sauce: I love the one from Trader Joe’s but any chili paste/sauce will work!
Equipment and Tools
No super fancy equipment is needed for this recipe and you can totally make do with traditional equipment! You will need the following:
- An Instant Pot: I cooked my Wild Rice in this! I love using my Instant Pot whenever cooking rice/grains. It’s so easy to just add in the ingredients, set to High Pressure, and not worry about it for the next 10-20 minutes. You can also cook this regularly on a stovetop.
- A Large Pan: You want a pan big enough to cook your veggies as well as add in your cup of rice. Makes clean-up super easy when you only have one pan to clean!
- A Grill Cast Iron: I don’t own a grill so I love using this cast iron pan to get the perfect grill marks on my tofu. If you own neither, you can definitely make do with a regular pan.
- A good cutting board
- A sharp, large knife
- Measuring tools: 1 cup, 1/4 cup, 1 tbsp
How To Make This Teriyaki Wild Rice Power Bowl
This meal is incredibly easy to make and can be completed start to finish within an hour! A great meal to make for a family of 4, a couple with leftovers, or one with even more leftovers! If you can’t tell, I’m a huge fan of leftovers…
Cook the Wild Rice
Start off by measuring out 1 cup of rice. Rinse your rice at least 2-3 times with cold water. Then add to your Instant Pot along with 2 1/4 cups of water. Give it a quick stir and then close the lid. Ensure the steam valve knob is turned to ‘Sealing’. Set your Instant Pot to ‘High Pressure’ cook for 10 minutes.
Once the timer goes off, hit ‘Cancel’, and then set to ‘Keep Warm’ for 15 minutes. Then, carefully turn the steam valve knob to ‘Venting’ either using a spatula or towel. This will slowly release any extra built-up pressure. Wait until the metal piece drops back down.
Then, carefully open the lid. Use a fork to fluff up your rice.
Veggies
Prep all your veggies. I thinly sliced my onion, cut the broccoli into florets, sliced my baby carrots, and used frozen snap peas.
In your large pan, add in about 1 tbsp of avocado oil and 1 tbsp of sesame oil. Set to low to medium heat. Once the pan is hot, add in all of your veggies and sauté for 5-6 minutes.
Meanwhile, you can cook your tofu or prep your teriyaki dressing sauce. I typically just leave it on low heat while I work on other things and stir it every few minutes.
Grilled Tofu
If you’re using super-firm high-protein tofu, you won’t need to press out as much water. I honestly skipped this step as it was necessary. But if you’re not, be sure to press your tofu in between two heavy plates or pans, wrapped in paper towels to drain out excess water.
Drain out any excess water from the packaging and cut your block into halves. It comes in a package of 16oz and for this recipe, I used roughly half. Cut into two large blocks.
If you have a grill, you can use that, or a grill cast iron (or a regular pan). In my grill cast iron, I added in about 1/2 tbsp of avocado oil. Make sure to have it on low heat. Avocado oil has a high smoke point so you want to ensure your house doesn’t fill up with smoke. I have my vent going on high as well.
Add in your blocked tofu on the grill pan and cook for 2-3 minutes each side to get the perfect grill marks. Add in a splash of coconut aminos (or soy sauce) on top for extra flavor and color.
Once cooked on all sides, set aside to cool. Then cut into thin strips as seen in the featured image above.
Teriyaki Sauce Mixture
In a small bowl, mix together 1/4 cup Teriyaki sauce, 2 tbsp Coconut Aminos, 1 tbsp Rice Vinegar, 1 tbsp Chili Sauce, and 2 tbsp Water.
Final Prep
Add your wild rice to your large pan with veggies. Ensure it is still on low heat. Then pour in your sauce mixture. Carefully toss everything together.
Then, serve your meal in a plate or bowl. Top with a few strips of your grilled tofu. Garnish with some freshly chopped cilantro and sesame seeds.
FAQs
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What Makes this a Power Bowl?
This Teriyaki Wild Rice Power Bowl is PACKED with lots of protein and nutritious veggies. We have grilled tofu, as well as wild rice and broccoli which are both high in protein and fiber.
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Is this Power Bowl Plant Based?
Abso-freakin-lutely! This Teriyaki Wild Rice Power Bowl has no meat and is JUST as filling and nutritious as any other meal. No meat necessary. You get all the benefits of a whole food plant-based meal and none of the heavy side-effects of eating meat.
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Can I Cook the Tofu Differently?
You can prepare and cook the tofu however you like. This Teriyaki Wild Rice Power Bowl is a replica of a dish I had at a restaurant so I grilled my tofu but I also love it air-fried, sauteed, or lightly pan-fried. Check out some of my other recipes for inspiration in the section below.
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Do I Have to Use an Instant Pot for the Wild Rice?
I love using my Instant Pot whenever cooking rice/grains. It’s so easy to just add in the ingredients, set to High Pressure, and not worry about it for the next 10-20 minutes. But you can totally also cook this regularly on a stovetop. Add in an extra 1/4 cup of water and cook like regular rice.
More Asian Inspired Recipes
If you loved this dish, then you are sure to LOVE these recipes as well! Or if something about this recipe doesn’t excite you, I’m sure one of these will.
- Vegan Sticky Sesame Cauliflower with Coconut Rice
- Spicy Sesame Vegan Beef Veggie Stir Fry
- Veggie Quinoa Fried Rice
- Sticky Orange Cashew Tofu + Coconut Rice
Recipe Card
High-Protein Teriyaki Wild Rice Power Bowl
Ingredients
Wild Rice
- 1 cup Wild Rice ((rinsed))
- 2 ¼ cup Water
Veggies
- ½ Red Onion ((thinly sliced))
- ½ Broccoli Head ((cut into florets))
- ½ cup Baby Carrots ((sliced))
- ½ cup Snap Peas ((fresh or frozen))
- 1 tbsp Avocado Oil
- 1 tbsp Sesame Oil
Grilled Tofu
- ½ block of 16oz High-Protein Super-Firm Protein
- ½ tbsp Avocado Oil
- Splash of Coconut Aminos
Teriyaki Sauce Mixture
- ¼ cup Teriyaki Sauce
- 2 tbsp Coconut Aminos ((or soy sauce))
- 1 tbsp Rice Vinegar
- 1 tbsp Chili Onion Crunch Sauce
- 2 tbsp Water
Garnish
- Fresh Cilantro
- Sesame Seeds
Instructions
Wild Rice
- Measure and rinse your rice at least 2-3 times with cold water.1 cup Wild Rice
- Then add to your Instant Pot along with 2 1/4 cups of water.2 ¼ cup Water
- Give it a quick stir and then close the lid. Ensure the steam valve knob is turned to ‘Sealing’.
- Set your Instant Pot to ‘High Pressure’ cook for 10 minutes.
- Once the timer goes off, hit ‘Cancel’, and then set to ‘Keep Warm’ for 15 minutes.
- Then, carefully turn the steam valve knob to ‘Venting’ either using a spatula or towel. This will slowly release any extra built-up pressure. Wait until the metal piece drops back down.
- Then, carefully open the lid. Use a fork to fluff up your rice.
Veggies
- Prep all your veggies. I thinly sliced my onion, cut the broccoli into florets, sliced my baby carrots, and used frozen snap peas.½ Red Onion, ½ Broccoli Head, ½ cup Baby Carrots, ½ cup Snap Peas
- In your large pan, add in about 1 tbsp of avocado oil and 1 tbsp of sesame oil. Set to low to medium heat.1 tbsp Avocado Oil, 1 tbsp Sesame Oil
- Once the pan is hot, add in all of your veggies and sauté for 5-6 minutes.
- Meanwhile, you can cook your tofu or prep your teriyaki dressing sauce. I typically just leave it on low heat while I work on other things and stir it every few minutes.
Grilled Tofu
- Drain out any excess water from the packaging and cut your block into halves. Cut into two large blocks.½ block of 16oz High-Protein Super-Firm Protein
- In my grill cast iron, I added in about 1/2 tbsp of avocado oil. Make sure to have it on low heat.½ tbsp Avocado Oil
- Add in your blocked tofu on the grill pan and cook for 2-3 minutes each side to get the perfect grill marks.
- Add in a splash of coconut aminos (or soy sauce) on top for extra flavor and color.Splash of Coconut Aminos
- Once cooked on all sides, set aside to cool. Then cut into thin strips as seen in the featured image above.
Teriyaki Sauce Mixture
- In a small bowl, mix together 1/4 cup Teriyaki sauce, 2 tbsp Coconut Aminos, 1 tbsp Rice Vinegar, 1 tbsp Chili Sauce, and 2 tbsp Water.¼ cup Teriyaki Sauce, 1 tbsp Rice Vinegar, 1 tbsp Chili Onion Crunch Sauce, 2 tbsp Water, 2 tbsp Coconut Aminos
Final Prep
- Add your wild rice to your large pan with veggies. Ensure it is still on low heat.
- Then pour in your teriyaki sauce mixture. Carefully toss everything together.
- Serve your wild rice power bowl meal in a plate or bowl.
- Top with a few strips of your high-protein grilled tofu.
- Garnish with some freshly chopped cilantro and sesame seeds.Fresh Cilantro, Sesame Seeds
Video Tutorial
Nutrition Information
The Nutrition Facts above are specific to the ingredients I chose to use for this recipe.
Extra Notes & Tips
- Feel free to customize this recipe and make it your own. It’s a great power bowl to throw in some of your favorite fresh or frozen veggies. If you’re not a huge fan of broccoli? No problem! Eliminate and substitute with something else! Check above under “Substitution Options”.
- This meal definitely allows you to easily multi-task so you can have everything ready within 45 minutes!
- I cooked my Wild Rice in an Instant Pot but if you don’t own one, you can also cook this regularly on a stovetop (add in an extra 1/4 water & cook like regular rice).
- This meal stores super well! Add to a glass container as is and top with the grilled tofu or store in a separate container. Good for up to a week!
Suggested Equipment
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DID YOU MAKE THIS RECIPE?
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Low Cal Vegan says
You have a statement “The Nutrition Facts above are specific to the ingredients I chose to use for this recipe.” But you do not have the nutrition facts posted? There is no calorie, carbohydrate, protein, fat, etc information posted at all for this recipe. This recipe was posted in a list of low calorie vegan recipes but how would anyone know if this is low calorie or not?
Ritisha says
So sorry about that! They have been included now.