Easy Teriyaki Quinoa Bowl

Experience a burst of fresh flavors with this Easy Teriyaki Quinoa Bowl. This dish is a vibrant, nourishing masterpiece that combines the satisfying crunch of baked protein with the refreshing textures of spiralized vegetables and juicy mango. Whether you choose extra-firm tofu or tender chicken, the homemade gluten-free teriyaki sauce brings everything together for a perfect, healthy meal.

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Preparing this bowl is as much about the visual appeal as it is about the nutrition. The bright orange of the carrots, the deep green of the zucchini, and the golden hues of the protein create a rainbow in a bowl that is as pleasing to the eye as it is to 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, 500 ml (2 cups) water or vegetable broth
• Vegetables & Fruit: 2 medium zucchini, 2 medium carrots, 1 ripe mango, 2 spring onions, 1 tbsp sesame seeds (optional)
• Teriyaki Sauce: 60 ml 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, 2 cloves garlic, 1 tbsp cornstarch mixed with 2 tbsp water

Instructions

Step 1

Preheat oven to 200°C (400°F) and line a baking sheet with parchment paper.

Step 2

Toss your chosen protein (tofu or chicken) with cornstarch and olive oil, then arrange in a single layer on the sheet.

Step 3

Bake for 25-30 minutes, flipping halfway, until the protein is golden and crisp or cooked through.

Step 4

Rinse quinoa and combine with liquid in a saucepan; bring to a boil, then simmer covered for 15 minutes. Fluff with a fork.

Step 5

Spiralize the zucchini and carrots and set them aside.

Step 6

Whisk sauce ingredients in a small saucepan and simmer; stir in the cornstarch slurry and cook until thickened (1-2 minutes).

Step 7

Assemble the bowls by layering quinoa, vegetables, protein, mango, and onions. Drizzle with sauce and sesame seeds.

Step 8

Serve immediately while the protein is still warm and crispy.

Zusatztipps für die Zubereitung

To ensure the best results, always press your extra-firm tofu for at least 15 minutes before cubing to remove excess water. Rincing the quinoa thoroughly under cold water is also essential to remove the natural saponin coating, which can otherwise cause a bitter taste.

Varianten und Anpassungen

This bowl is highly versatile. You can substitute the quinoa with brown rice or cauliflower rice for a different base. For a fully vegan version, ensure you use tofu and maple syrup. You can also adjust the sweetness or saltiness of the sauce to your personal preference.

Serviervorschläge

For an extra layer of texture, garnish your bowl with chopped roasted cashews or peanuts. This dish pairs exceptionally well with a light, fruity white wine such as a Riesling, which complements the ginger and mango flavors perfectly.

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Enjoy this wholesome and colorful meal that brings together the best of fresh produce and savory Asian-inspired flavors. It is a satisfying way to fuel your body any day of the week.

Recipe Questions & Answers

→ Can I make this bowl ahead of time?

Prepare components up to 2 days in advance and store separately. Reheat the quinoa and protein gently, then assemble with fresh vegetables and sauce just before serving for best texture and flavor.

→ What vegetables work best in this bowl?

Spiralized zucchini and carrots provide excellent crunch and absorb the teriyaki sauce beautifully. You can also add bell peppers, cucumber ribbons, or shredded cabbage for extra color and nutrition.

→ How do I get the tofu really crispy?

Press the tofu for at least 15 minutes to remove excess moisture, then coat thoroughly in cornstarch. Arrange cubes in a single layer without overcrowding the baking sheet, and flip halfway through cooking for even browning.

→ Can I use store-bought teriyaki sauce?

While homemade sauce offers fresher flavor and control over ingredients, you can substitute with a quality store-bought gluten-free teriyaki sauce. Look for one without excessive sugar or artificial additives for the best taste.

→ Is this bowl freezer-friendly?

The quinoa and baked tofu freeze well for up to 3 months. However, the spiralized vegetables and fresh mango are best enjoyed fresh. Prepare sauce fresh or freeze in ice cube trays for quick portioning later.