Easy Teriyaki Quinoa Bowl

This Easy Teriyaki Quinoa Bowl is a vibrant and nourishing dish that brings together a medley of fresh textures and bold flavors. Featuring crispy oven-baked tofu or chicken, a rainbow of spiralized vegetables, and a luscious gluten-free teriyaki sauce, it's a wholesome meal that’s as beautiful as it is delicious.

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Whether you are looking for a light lunch or a satisfying dinner, this bowl delivers. The combination of warm, fluffy quinoa and the crunch of spiralized zucchini and carrots creates a satisfying base for the star of the show: the homemade teriyaki drizzle.

Ingredients

• 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
• 200 g (1 cup) quinoa, rinsed
• 500 ml (2 cups) water or vegetable broth
• 2 medium zucchini, spiralized
• 2 medium carrots, spiralized
• 1 ripe mango, peeled and diced
• 2 spring onions, thinly sliced
• 1 tbsp sesame seeds (optional)
• 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

1

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

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.

3

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

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.

5

Spiralize zucchini and carrots. Set aside.

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.

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.

8

Serve immediately.

Zusatztipps für die Zubereitung

To ensure your tofu gets maximum crispiness, press it between heavy plates with paper towels for at least 15 minutes before cubing. If you prefer your vegetables warm, you can lightly sauté the spiralized zucchini and carrots for 2 minutes before assembling the bowl.

Varianten und Anpassungen

This recipe is highly adaptable. For a vegan version, stick with tofu and maple syrup. If you aren't a fan of quinoa, try substituting it with brown rice, jasmine rice, or even cauliflower rice for a low-carb alternative. You can also add chopped roasted cashews for an extra crunch.

Serviervorschläge

Garnish your bowls generously with extra spring onions and sesame seeds. To elevate the meal, pair it with a light, fruity white wine such as a chilled Riesling, which beautifully cuts through the savory-sweet notes of the teriyaki sauce.

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This Easy Teriyaki Quinoa Bowl is more than just a meal; it's a celebration of fresh, whole ingredients that come together to create something truly special. Enjoy this healthy and delicious bowl any night of the week!

Recipe FAQs

→ Can I make this bowl ahead of time?

Yes, prepare components up to 2 days ahead. Store quinoa, baked protein, vegetables, and sauce separately. Reheat protein and quinoa, then assemble fresh when ready to serve.

→ What can I use instead of a spiralizer?

Use a julienne peeler to create noodle-like strands, or simply slice zucchini and carrots into thin ribbons with a vegetable peeler. Regular thin slices work well too.

→ Is the teriyaki sauce customizable?

Absolutely. Adjust sweetness by varying maple syrup amount, add heat with sriracha or red pepper flakes, or substitute pineapple juice for some water in the sauce for tropical variation.

→ Can I use other grains besides quinoa?

Brown rice, cauliflower rice, or even soba noodles make excellent substitutes. Adjust cooking times accordingly and ensure grains are fluffy before assembling bowls.

→ How do I store leftovers?

Keep components in separate airtight containers in the refrigerator for up to 3 days. The sauce stays fresh for 1 week. Avoid adding sauce until serving to maintain texture.

→ What protein alternatives work well?

Edamame, chickpeas, or tempeh offer plant-based options. Shrimp or salmon fillets bake beautifully with the same cornstarch coating and complement the Asian flavors.