Easy Teriyaki Quinoa Bowl

Bring a burst of color and nutrition to your dinner table with this Easy Teriyaki Quinoa Bowl. This vibrant, nourishing dish combines the satisfying crunch of crispy baked tofu or chicken with fresh spiralized zucchini and carrots, all served over a bed of fluffy quinoa. It is a quick and healthy meal that perfectly balances savory, sweet, and zesty flavors in every bite.

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The homemade gluten-free teriyaki sauce, infused with fresh ginger and garlic, ties the bowl together, while diced ripe mango adds a surprising tropical sweetness. This bowl is as beautiful to look at as it is delicious to eat, making it a fantastic addition to your healthy eating routine.

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

For extra crunch, add chopped roasted cashews or peanuts to the bowl before serving. Using a spiralizer or julienne peeler will give you the best texture for the zucchini and carrots, allowing them to stay fresh and crisp.

Varianten und Anpassungen

You can easily substitute brown rice or cauliflower rice for the quinoa if preferred. For a fully vegan version, ensure you use the tofu and maple syrup options.

Serviervorschläge

Adjust the sweetness or saltiness of the sauce to your taste before serving. This meal pairs beautifully with a light, fruity white wine such as Riesling.

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This Easy Teriyaki Quinoa Bowl is a wholesome and flavorful way to enjoy a balanced meal. Whether you are meal-prepping for the week or looking for a fast, nourishing dinner, this dish is sure to satisfy with its hearty ingredients and zesty finish.

Recipe FAQs

→ Can I make this bowl ahead of time?

Yes! Prepare the quinoa, protein, and sauce up to 3 days ahead. Store components separately in airtight containers. Reheat protein and quinoa before assembling, and add fresh vegetables and mango just before serving.

→ What's the best way to spiralize vegetables for this bowl?

Use a spiralizer for long, noodle-like strands, or a julienne peeler for thinner strips. If you don't have these tools, simply slice zucchini and carrots into thin matchsticks with a knife.

→ Is the teriyaki sauce adjustable?

Absolutely. Add more maple syrup for sweetness, extra soy sauce for saltiness, or a pinch of red pepper flakes for heat. The sauce thickens as it cools, so thin with water if needed.

→ Can I use different proteins?

Yes! Beyond tofu and chicken, try tempeh, edamame, shrimp, or even scrambled eggs. Adjust cooking times accordingly—shrimp cooks in 5-8 minutes, while tempeh benefits from 20-25 minutes in the oven.

→ What grain alternatives work well?

Brown rice, cauliflower rice, or noodles all make excellent bases. Brown rice adds nutty flavor, cauliflower rice keeps it light, and rice noodles or soba embrace the Asian-inspired theme.

→ How do I store leftovers?

Keep quinoa, protein, sauce, and fresh components in separate containers. Quinoa and protein last 4-5 days refrigerated. Spiralized vegetables are best used within 2-3 days. Add fresh mango and spring onions when serving.