Quinoa Vegetable Teriyaki Bowl

A vibrant, nutritious bowl featuring fluffy quinoa, crisp stir-fried vegetables, and a savory homemade teriyaki sauce. This Quinoa Vegetable Teriyaki Bowl is paired with golden crispy tofu, making it a perfectly satisfying and wholesome meal for any occasion.

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This dish is an Asian-inspired favorite that brings restaurant-quality flavors right to your kitchen. The combination of textures—from the crunch of snap peas to the fluffiness of the quinoa—makes every bite exciting.

Ingredients

• Quinoa: 1 cup quinoa (rinsed), 2 cups water, 1/4 teaspoon salt
• Vegetables: 1 tablespoon sesame oil, 1 red bell pepper (thinly sliced), 1 cup broccoli florets, 1 medium carrot (julienned), 1 cup snap peas (trimmed), 1/2 red onion (thinly sliced), 2 cloves garlic (minced), 1 teaspoon fresh ginger (grated)
• Plant-Based Protein: 1 block (14 oz/400 g) extra-firm tofu (pressed and cubed), 1 tablespoon cornstarch, 1 tablespoon vegetable oil
• Teriyaki Sauce: 1/4 cup low-sodium soy sauce, 2 tablespoons maple syrup or agave nectar, 2 tablespoons rice vinegar, 1 tablespoon sesame oil, 1 tablespoon cornstarch mixed with 2 tablespoons water, 1 teaspoon fresh ginger, 1 clove garlic
• Garnishes: 2 tablespoons sesame seeds, 2 green onions (thinly sliced)

Instructions

1. Cook the quinoa

Combine quinoa, water, and salt in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.

2. Prepare the tofu

Toss tofu cubes with cornstarch until coated. Heat vegetable oil in a non-stick skillet over medium-high heat. Fry tofu cubes until golden and crispy on all sides, about 6–8 minutes. Remove and set aside.

3. Make the teriyaki sauce

In a small saucepan, combine soy sauce, maple syrup, rice vinegar, sesame oil, ginger, and garlic. Bring to a simmer. Stir in the cornstarch mixture and cook, whisking, until thickened (about 2 minutes). Set aside.

4. Stir-fry the vegetables

In a large skillet or wok, heat sesame oil over medium-high heat. Add garlic and ginger, cook for 30 seconds. Add bell pepper, broccoli, carrot, snap peas, and red onion. Stir-fry for 4–5 minutes until vegetables are tender-crisp.

5. Assemble the bowls

Divide cooked quinoa among four bowls. Top with stir-fried vegetables and crispy tofu. Drizzle generously with teriyaki sauce.

6. Garnish and Serve

Garnish with sesame seeds and green onions, if desired. Serve immediately.

Zusatztipps für die Zubereitung

To ensure your tofu gets as crispy as possible, make sure it is well-pressed to remove excess water before tossing it in cornstarch. Use a non-stick skillet for frying to prevent sticking and achieve a uniform golden color.

Varianten und Anpassungen

Feel free to substitute tofu with tempeh or edamame for a different protein profile. You can also increase the vegetable variety by adding mushrooms, zucchini, or baby corn. For a nutty twist, sprinkle with chopped roasted cashews or peanuts.

Serviervorschläge

Serve these bowls with a fresh wedge of lime for a citrusy finish that brightens the savory teriyaki sauce. This meal pairs wonderfully with a light Riesling or a warm cup of green tea.

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Whether you're looking for a healthy weeknight dinner or a vibrant meal prep option, this Quinoa Vegetable Teriyaki Bowl is a delicious way to fuel your body with wholesome ingredients and bold flavors.

Recipe FAQs

→ Can I make this bowl gluten-free?

Yes, simply substitute regular soy sauce with a certified gluten-free tamari or coconut aminos in the teriyaki sauce. Ensure your cornstarch and other ingredients are also labeled gluten-free.

→ What protein alternatives work well?

Tempeh, edamame, or even chickpeas can replace the tofu. For non-vegan options, grilled chicken strips or shrimp would pair beautifully with the teriyaki flavors.

→ How do I store leftovers?

Store components separately in airtight containers. Quinoa keeps for 4-5 days, vegetables for 3-4 days, and sauce for up to a week. Reheat vegetables and quinoa gently, then top with fresh sauce.

→ Can I prepare this ahead?

Absolutely. Cook quinoa and vegetables up to 3 days ahead. Make the teriyaki sauce in advance and store refrigerated. Fry tofu fresh for best texture, or reheat in the oven to restore crispiness.

→ What vegetables can I add?

Mushrooms, zucchini, baby corn, bok choy, or shredded cabbage all work wonderfully. Adjust cooking times accordingly—softer vegetables like zucchini need less time than root vegetables.

→ How can I make the sauce spicier?

Add sriracha, red pepper flakes, or fresh minced chili to the teriyaki sauce while simmering. Start with a small amount and adjust to your preferred heat level.