Quinoa Vegetable Teriyaki Bowl

The Quinoa Vegetable Teriyaki Bowl is a vibrant, nutritious dish that combines fluffy quinoa with crisp stir-fried vegetables and a savory homemade sauce. Perfect for a satisfying and wholesome meal, this Asian-inspired bowl is easy to prepare and packed with plant-based protein.

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This recipe transforms simple ingredients into a restaurant-quality bowl in just 40 minutes. By making your own teriyaki sauce with maple syrup, ginger, and garlic, you control the flavor and sweetness, ensuring a fresh taste that store-bought versions can't match.

Ingredients

• Quinoa: 1 cup quinoa (rinsed), 2 cups water, 1/4 teaspoon salt.
• Vegetables: 1 tablespoon sesame oil, 1 red bell pepper (sliced), 1 cup broccoli florets, 1 medium carrot (julienned), 1 cup snap peas, 1/2 red onion, 2 cloves garlic (minced), 1 teaspoon fresh ginger (grated).
• Protein: 1 block (14 oz) 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, 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 (sliced).

Instructions

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.

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.

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.

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.

Assemble the bowls

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

Garnish and serve

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

Zusatztipps für die Zubereitung

For extra vegetable variety, try adding mushrooms, zucchini, or baby corn to the stir-fry. Ensure your skillet is very hot before adding the vegetables to maintain their crisp texture.

Varianten und Anpassungen

Substitute the tofu with tempeh or edamame for a different protein source. For a nutty twist, sprinkle the finished bowls with chopped roasted cashews or peanuts.

Serviervorschläge

Serve each bowl with a wedge of lime for a citrusy finish. This meal pairs wonderfully with a light Riesling or a warm cup of green tea.

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This nutritious meal contains 380 calories, 14g of fat, and 48g of carbohydrates per serving. Please note that it contains soy and may contain sesame. Enjoy your fresh and flavorful Quinoa Vegetable Teriyaki Bowl!

Recipe FAQs

→ Can I make this bowl ahead of time?

Absolutely! Cook the quinoa and vegetables in advance, store separately in airtight containers for up to 4 days. Reheat gently and assemble with fresh garnishes before serving.

→ What protein alternatives work well?

Tempeh, edamame, or chickpeas make excellent substitutes. For a soy-free option, try grilled halloumi or pan-seared mushrooms for that savory umami flavor.

→ How do I get the tofu extra crispy?

Press tofu for at least 15 minutes to remove excess moisture, coat evenly in cornstarch, and avoid overcrowding the pan. Fry in batches if needed for optimal crunch.

→ Can I use different vegetables?

Certainly! Mushrooms, zucchini, baby corn, bok choy, or shredded cabbage all work beautifully. Aim for about 4 cups total vegetables for the best balance.

→ Is the teriyaki sauce adjustable?

Yes! Add more maple syrup for sweetness, extra rice vinegar for tang, or a pinch of red pepper flakes for heat. The sauce thickens beautifully and stores well refrigerated.

→ What grains can replace quinoa?

Brown rice, farro, or buckwheat make excellent alternatives. Cooking times may vary slightly, but the flavors pair perfectly with the teriyaki vegetables and tofu.