Easy Teriyaki Quinoa Bowl

The Easy Teriyaki Quinoa Bowl is a vibrant and nourishing dish that brings together a delightful mix of textures and flavors. Whether you are looking for a quick healthy meal or a colorful lunch option, this bowl featuring crispy baked tofu or chicken and spiralized vegetables is sure to satisfy. It is a perfect way to enjoy a restaurant-quality meal at home while keeping things light and wholesome.

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This bowl is not only visually stunning with its rainbow of ingredients but also provides a satisfying energy boost. The combination of fluffy quinoa and a flavorful gluten-free teriyaki sauce creates a delicious base that elevates simple proteins and fresh produce into a wholesome feast for the senses.

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

Using a baking sheet with parchment paper ensures the tofu or chicken doesn't stick and gets evenly crisp. For the best results with the vegetables, a spiralizer or julienne peeler is essential to achieve that perfect noodle-like texture. When preparing the sauce, make sure to adjust the sweetness or saltiness to your personal preference before adding the cornstarch slurry.

Varianten und Anpassungen

For a fully vegan version, use tofu and maple syrup. If you are looking to change the base, substitute brown rice or cauliflower rice for the quinoa. You can also customize the vegetable mix based on what is in season, making this a truly versatile meal prep option.

Serviervorschläge

For an extra layer of crunch, sprinkle the finished bowls with chopped roasted cashews or peanuts. This dish pairs beautifully with a light, fruity white wine such as a Riesling, which complements the sweet and savory notes of the teriyaki sauce perfectly.

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This Easy Teriyaki Quinoa Bowl is a testament to how simple ingredients can come together to create a meal that is both healthy and incredibly flavorful. Enjoy the balance of warm, crispy protein and fresh, cool vegetables in every bite.

Recipe FAQs

→ Can I use chicken instead of tofu?

Yes, boneless skinless chicken breast cut into cubes works perfectly. Follow the same baking instructions, cooking until the chicken reaches an internal temperature of 74°C (165°F) and is lightly browned, typically 25-30 minutes at 200°C.

→ What can I substitute for quinoa?

Brown rice, cauliflower rice, or even noodles work well as alternatives. Adjust cooking times accordingly—brown rice takes about 45 minutes, while cauliflower rice needs only 5-8 minutes to become tender.

→ Is this dish gluten-free?

Absolutely. Use tamari instead of regular soy sauce and ensure all other ingredients, including the cornstarch, are certified gluten-free. The bowl remains naturally dairy-free and vegetarian when made with tofu.

→ How long does the teriyaki sauce keep?

The homemade teriyaki sauce stores well in an airtight container in the refrigerator for up to two weeks. Reheat gently in a saucepan or microwave, adding a splash of water if it has thickened too much.

→ Can I prepare this bowl ahead for meal prep?

Yes, all components store separately in the refrigerator for 4-5 days. Keep the sauce, baked protein, quinoa, and fresh vegetables in individual containers, then assemble when ready to eat. The quinoa and protein reheat beautifully in the microwave.

→ Do I need a spiralizer for the vegetables?

A spiralizer creates beautiful noodles, but it's not essential. You can julienne the zucchini and carrots with a knife, use a julienne peeler, or simply slice them into thin strips. The texture will be slightly different but equally delicious.