Save to Pinterest Discover the perfect balance of fresh flavors and satisfying textures with this Easy Teriyaki Quinoa Bowl. This vibrant dish is a nutritional powerhouse, combining protein-rich tofu or chicken with the crispness of spiralized vegetables and the tropical sweetness of ripe mango. Drizzled with a glossy, homemade gluten-free teriyaki sauce, it is an ideal meal for those seeking a quick, healthy, and incredibly flavorful weeknight dinner.
Save to Pinterest The beauty of this bowl lies in its versatility and the play of temperatures. Fluffy, warm quinoa provides a hearty base for chilled spiralized zucchini and carrots, while the golden-baked protein adds a delightful crunch. Every bite is elevated by the aromatic ginger and garlic in the sauce, making this meal a feast for both the eyes and the palate.
Ingredients
- Protein: 400 g extra-firm tofu, pressed and cubed (or 400 g boneless, skinless chicken breast), 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: 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: Oven Prep
- Preheat oven to 200°C (400°F) and line a baking sheet with parchment paper.
- Step 2: Prepare Protein
- Toss either the cubed tofu or chicken with cornstarch and olive oil until evenly coated. Arrange in a single layer on the prepared baking sheet.
- Step 3: Bake
- Bake for 25-30 minutes, flipping halfway through, until the tofu is golden and crisp or the chicken is thoroughly cooked and lightly browned.
- Step 4: Cook Grains
- Rinse quinoa under cold water. Combine with water or broth in a saucepan, bring to a boil, then reduce heat and simmer covered for 15 minutes. Fluff with a fork once liquid is absorbed.
- Step 5: Prepare Vegetables
- Spiralize the zucchini and carrots using a spiralizer or julienne peeler and set them aside.
- Step 6: Make the Sauce
- In a small saucepan, simmer the soy sauce, maple syrup, rice vinegar, sesame oil, ginger, and garlic. Stir in the cornstarch slurry and cook for 1-2 minutes until thickened, then remove from heat.
- Step 7: Assemble
- Divide the quinoa among four bowls. Top with spiralized vegetables, the baked protein, diced mango, and spring onions.
- Step 8: Final Touch
- Drizzle with the warm teriyaki sauce and sprinkle with sesame seeds if desired. Serve immediately.
Zusatztipps für die Zubereitung
To ensure the best texture for your tofu, make sure it is well-pressed to remove excess moisture before baking. When spiralizing your zucchini and carrots, you can pat them dry with a paper towel if they seem too watery, ensuring the bowl remains fresh and not soggy once the sauce is added.
Varianten und Anpassungen
This recipe is easily adaptable to different dietary needs. For a strictly vegan version, ensure you use tofu and maple syrup. If you prefer different grains, brown rice or cauliflower rice work beautifully as substitutes for quinoa. You can also adjust the sweetness or saltiness of the teriyaki sauce by slightly increasing the maple syrup or tamari according to your personal preference.
Serviervorschläge
For an extra layer of crunch, consider topping your bowl with a handful of chopped roasted cashews or peanuts. This dish pairs exceptionally well with a light, fruity white wine such as Riesling, which complements the sweet mango and the ginger-infused sauce. Always check your sauce ingredients to ensure they are certified gluten-free if needed.
Save to Pinterest Whether you choose the plant-based tofu option or savory chicken, this Easy Teriyaki Quinoa Bowl is a delicious way to fuel your body. Enjoy the harmony of fresh produce and bold Asian-inspired flavors in every bite.
Recipe FAQ
- → Can I make this bowl ahead of time?
Yes, prepare components up to 2 days in advance. Store quinoa, baked protein, vegetables, and sauce separately. Reheat protein and quinoa, then assemble fresh.
- → What protein alternatives work well?
Beyond tofu and chicken, try tempeh, edamame, shrimp, or sliced beef. Adjust cooking times accordingly for different proteins.
- → How do I store leftovers?
Keep components in separate airtight containers in the refrigerator for 3-4 days. The sauce can be stored for up to one week.
- → Can I use pre-made teriyaki sauce?
Absolutely, though homemade allows better control over sweetness and gluten content. If using store-bought, check labels for gluten-free certification.
- → What vegetables can I substitute?
Try bell peppers, snap peas, shredded cabbage, broccoli, or roasted sweet potato. Aim for colorful variety and contrasting textures.
- → Is this bowl freezer-friendly?
The quinoa, baked protein, and sauce freeze well for up to 3 months. Avoid freezing fresh spiralized vegetables and mango—add those fresh when serving.