Save to Pinterest Experience the ultimate plant-based comfort with this Quinoa Vegetable Teriyaki Bowl. It is a vibrant and nutritious meal that combines fluffy quinoa, crisp stir-fried vegetables, and a glossy, savory homemade teriyaki sauce. This dish is designed to be a satisfying, wholesome dinner that is both vegan and gluten-free, provided you use gluten-free soy sauce.
Save to Pinterest Creating a balanced bowl is all about texture and flavor harmony. By coating the tofu in cornstarch before frying, you achieve a golden, crispy exterior that perfectly complements the tender-crisp vegetables and the sweet-savory notes of the teriyaki sauce. Every bite is a colorful celebration of fresh ingredients.
Ingredients
- Quinoa: 1 cup quinoa, rinsed; 2 cups water; 1/4 teaspoon salt.
- Vegetables: 1 tablespoon sesame oil (or vegetable 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 (for frying).
- 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, grated; 1 clove garlic, minced.
- 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 the best results, use a large skillet or wok for the stir-fry to allow the vegetables to sear rather than steam. Make sure your tofu is well-pressed before cubing to remove excess moisture; this ensures the cornstarch adheres well and results in a much crispier finish. This recipe contains soy and may contain sesame; if you have allergies, ensure you use certified gluten-free soy sauce.
Varianten und Anpassungen
This recipe is highly versatile. You can substitute the tofu with tempeh or edamame for a different protein profile. Feel free to clear out your fridge by adding other vegetables such as mushrooms, zucchini, or baby corn. For those avoiding refined sugars, maple syrup or agave nectar provide the perfect natural sweetness for the sauce.
Serviervorschläge
Serve your Quinoa Vegetable Teriyaki Bowl with a fresh wedge of lime for a bright, citrusy finish. For an added layer of texture and a nutty twist, sprinkle the top with chopped roasted cashews or peanuts. To complete the meal, pair it with a refreshing cup of green tea or a light, crisp Riesling.
Save to Pinterest Enjoy this wholesome, nutrient-packed bowl as a clean and flavorful meal that provides 17g of protein per serving. It is a fantastic way to enjoy the classic flavors of teriyaki in a modern, plant-based format.
Recipe FAQ
- → Can I make the teriyaki sauce ahead of time?
Yes, the teriyaki sauce can be prepared up to one week in advance and stored in an airtight container in the refrigerator. Reheat gently before serving, adding a splash of water if it becomes too thick.
- → What other proteins work well in this bowl?
Beyond tofu, try tempeh for a nuttier flavor profile, edamame for added texture, or even roasted chickpeas. For non-vegan options, grilled chicken or shrimp pair beautifully with the teriyaki flavors.
- → How do I get crispy tofu?
Press your tofu for at least 15 minutes to remove excess moisture, then coat cubes evenly in cornstarch before frying. Use medium-high heat and avoid overcrowding the pan to ensure proper browning and crunch.
- → Can I use other grains instead of quinoa?
Absolutely. Brown rice, farro, millet, or cauliflower rice make excellent substitutions. Adjust cooking times accordingly and ensure your grain is fluffy before assembling the bowls.
- → Is this bowl freezer-friendly?
The quinoa and vegetables freeze well for up to three months. For best results, store the sauce separately and add fresh garnishes when reheating. The tofu is best enjoyed freshly fried for optimal texture.