Easy Teriyaki Quinoa Bowl (Printable)

Crispy tofu, spiralized veggies, mango, and teriyaki sauce over fluffy quinoa for a quick, healthy meal.

# Components:

→ Protein

01 - 14 oz extra-firm tofu, pressed and cubed, or 14 oz boneless, skinless chicken breast, cut into cubes
02 - 2 tablespoons cornstarch
03 - 1 tablespoon olive oil

→ Grains

04 - 1 cup quinoa, rinsed
05 - 2 cups water or vegetable broth

→ Vegetables & Fruit

06 - 2 medium zucchini, spiralized
07 - 2 medium carrots, spiralized
08 - 1 ripe mango, peeled and diced
09 - 2 spring onions, thinly sliced
10 - 1 tablespoon sesame seeds, optional

→ Teriyaki Sauce

11 - 1/4 cup gluten-free soy sauce or tamari
12 - 2 tablespoons maple syrup or honey
13 - 1 tablespoon rice vinegar
14 - 2 teaspoons toasted sesame oil
15 - 2 teaspoons fresh ginger, grated
16 - 2 cloves garlic, minced
17 - 1 tablespoon cornstarch mixed with 2 tablespoons water

# Method:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper.
02 - Toss tofu or chicken cubes with cornstarch and olive oil. Arrange in a single layer on the prepared baking sheet.
03 - Bake for 25 to 30 minutes, flipping halfway through, until tofu is golden and crisp or chicken is cooked through and lightly browned.
04 - 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 until liquid is absorbed. Fluff with a fork.
05 - Spiralize zucchini and carrots. Set aside.
06 - 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 to 2 minutes. Remove from heat.
07 - 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 desired.
08 - Serve immediately.

# Expert Advice:

01 -
  • Everything bakes or simmers at once, so you're never juggling too many tasks or feeling frazzled.
  • The textures play off each other in a way that keeps every bite interesting, from crispy tofu to tender spiralized veggies.
  • You can swap the protein or vegetables based on what's in your fridge without losing the heart of the dish.
  • The homemade teriyaki sauce tastes leagues better than bottled and takes less than five minutes to make.
02 -
  • Press your tofu for at least 15 minutes before cubing it, or it won't crisp up properly and will steam instead of bake.
  • Don't skip the cornstarch slurry in the sauce, it transforms a thin liquid into a glossy, clingy glaze that coats every ingredient.
  • Spiralize your vegetables just before assembling so they stay crisp and don't release too much water into the bowl.
03 -
  • Toast your sesame seeds in a dry pan for 30 seconds before sprinkling them on top, it brings out a deeper, nuttier flavor.
  • If your mango isn't quite ripe, leave it out on the counter for a day or two, the sweetness makes a huge difference in the final dish.
  • Use vegetable broth instead of water when cooking the quinoa for an extra layer of savory depth.
Return