Easy Teriyaki Quinoa Bowl

Experience the perfect harmony of flavors and textures with this Easy Teriyaki Quinoa Bowl. This vibrant dish combines the satisfying crunch of oven-baked protein with fresh, spiralized vegetables and the tropical sweetness of ripe mango. Drizzled with a homemade, gluten-free teriyaki sauce, it is a nourishing meal that is as pleasing to the eye as it is to the palate, making it an ideal choice for a quick and healthy dinner.

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This bowl is a masterclass in meal assembly, taking simple ingredients like quinoa and basic garden vegetables and elevating them with an Asian-inspired flair. Whether you are looking for a post-workout fuel or a colorful lunch to brighten your workday, this recipe delivers both flavor and function in every bite.

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 texture, always press the extra-firm tofu for at least 15 minutes before cubing to remove excess moisture. When cooking the teriyaki sauce, be sure to whisk the cornstarch slurry thoroughly before adding it to the simmering liquid to prevent lumps from forming.

Varianten und Anpassungen

For an extra crunch, top the bowl with chopped roasted cashews or peanuts. If you prefer a different base, you can substitute the quinoa with brown rice or cauliflower rice. For a strictly vegan version, ensure you use tofu and maple syrup, and always adjust the sweetness or saltiness of the sauce to your personal preference.

Serviervorschläge

This vibrant bowl is best served immediately while the protein is still crisp. For a complete dining experience, pair this dish with a light, fruity white wine such as a Riesling, which beautifully complements the sweet notes of the mango and the savory ginger in the sauce.

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Enjoy this wholesome and delicious Easy Teriyaki Quinoa Bowl as a testament to how simple, fresh ingredients can come together to create a restaurant-quality meal at home. It is a satisfying dish that leaves you feeling energized and nourished.

Recipe FAQ

→ 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 just before serving.

→ What can I substitute for quinoa?

Brown rice, cauliflower rice, or even noodles work well as base alternatives. Adjust cooking times accordingly—brown rice takes longer, while cauliflower rice cooks in just 5-7 minutes.

→ Is the teriyaki sauce customizable?

Absolutely. Adjust sweetness by varying maple syrup amount, add heat with sriracha or red pepper flakes, or make it smokier with a splash of liquid smoke. The sauce keeps refrigerated for up to 2 weeks.

→ Do I need a spiralizer?

No, a julienne peeler or sharp knife works fine. Simply cut zucchini and carrots into thin matchsticks. The texture will be slightly different but equally delicious.

→ Can I use frozen vegetables?

Fresh vegetables provide better texture, but frozen carrot and zucchini work in a pinch. Thaw and drain well before adding to prevent excess moisture in your bowl.