Easy Teriyaki Quinoa Bowl

Discover a symphony of flavors and textures with this Easy Teriyaki Quinoa Bowl. This dish is a vibrant, nourishing powerhouse, featuring golden baked tofu, fresh vegetable noodles, and a tropical burst of mango, all drizzled with a rich, homemade gluten-free teriyaki sauce over a bed of fluffy quinoa. It is the perfect choice for anyone seeking a quick, healthy, and satisfying meal.

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The magic of this bowl lies in its balance. The crispy exterior of the baked protein provides a wonderful contrast to the soft quinoa and the juicy diced mango. Every bite is coated in a glossy, thickened teriyaki sauce that brings a professional touch to your home kitchen.

Ingredients

• Protein: 400 g extra-firm tofu, pressed and cubed (or 400 g boneless, skinless chicken breast, cut into cubes), 2 tbsp cornstarch, 1 tbsp olive oil
• Grains: 200 g (1 cup) quinoa, rinsed, 500 ml (2 cups) water or vegetable broth
• Vegetables & Fruit: 2 medium zucchini, spiralized, 2 medium carrots, spiralized, 1 ripe mango, peeled and diced, 2 spring onions, thinly sliced, 1 tbsp sesame seeds (optional)
• Teriyaki Sauce (Gluten-Free): 60 ml (1/4 cup) gluten-free soy sauce or tamari, 2 tbsp maple syrup or honey, 1 tbsp rice vinegar, 2 tsp toasted sesame oil, 2 tsp fresh ginger, grated, 2 cloves garlic, minced, 1 tbsp cornstarch mixed with 2 tbsp water

Instructions

Step 1

Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.

Step 2

For tofu: Toss tofu cubes with cornstarch and olive oil. For chicken: Toss chicken cubes with cornstarch and olive oil. Arrange in a single layer on the baking sheet.

Step 3

Bake for 25-30 minutes, flipping halfway, until tofu is golden and crisp or chicken is cooked through and lightly browned.

Step 4

Meanwhile, rinse quinoa under cold water. In a saucepan, combine quinoa and water or broth. Bring to a boil, reduce heat, cover, and simmer for 15 minutes, or until liquid is absorbed. Fluff with a fork.

Step 5

Spiralize zucchini and carrots. Set aside.

Step 6

In a small saucepan, combine soy sauce, maple syrup, rice vinegar, sesame oil, ginger, and garlic. Bring to a gentle simmer. Stir in the cornstarch slurry and cook until thickened, about 1-2 minutes. Remove from heat.

Step 7

To assemble: Divide quinoa among bowls. Top with spiralized vegetables, baked tofu or chicken, mango, and spring onions. Drizzle with teriyaki sauce and sprinkle with sesame seeds if using.

Step 8

Serve immediately.

Zusatztipps für die Zubereitung

To ensure the best results, always press your tofu to remove excess moisture before baking; this guarantees a crispy texture. When preparing the sauce, make sure to whisk the cornstarch with water separately before adding it to the hot liquid to prevent any lumps from forming.

Varianten und Anpassungen

This bowl is incredibly flexible. You can substitute the quinoa with brown rice or cauliflower rice depending on your preference. For a strictly vegan version, choose tofu and maple syrup. If you prefer chicken, simply swap the tofu for cubed chicken breast and bake until fully cooked and lightly browned.

Serviervorschläge

For an extra layer of crunch, sprinkle some chopped roasted cashews or peanuts over the top before serving. This meal pairs beautifully with a light, fruity white wine such as a Riesling, which complements the sweet and savory notes of the teriyaki sauce.

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Enjoy this wholesome Easy Teriyaki Quinoa Bowl immediately while the protein is warm and the vegetables are fresh. It's a delightful way to fuel your body with clean ingredients!

Recipe Q&A

→ Can I make this bowl ahead of time?

Yes, prepare components up to 3 days in advance. Store quinoa, baked tofu, vegetables, and sauce separately in airtight containers. Reheat tofu and quinoa gently, then assemble with fresh vegetables and sauce before serving.

→ What vegetables work best in this bowl?

Spiralized zucchini and carrots provide excellent texture contrast. You can also add shredded cabbage, bell pepper strips, snap peas, or edamame. Raw vegetables maintain crunch while lightly steamed options offer variety.

→ How do I get crispy tofu?

Press tofu for 15-30 minutes to remove excess moisture, then coat evenly in cornstarch before baking at 200°C (400°F). Arrange cubes in a single layer without overcrowding the pan, and flip halfway through cooking time.

→ Can I substitute the quinoa?

Absolutely. Brown rice adds nutty flavor and takes slightly longer to cook. Cauliflower rice offers a low-carb alternative that cooks in minutes. For a heartier option, try farro or buckwheat groats.

→ Is the teriyaki sauce adjustable?

Certainly. Increase maple syrup for sweeter sauce or add more soy sauce for saltier flavor. For extra depth, incorporate a dash of rice vinegar or red pepper flakes. The sauce thickens as it cools, so adjust consistency with water if needed.