Pin it The Easy Teriyaki Quinoa Bowl is a masterclass in balance, combining the savory depth of gluten-free teriyaki sauce with the natural sweetness of ripe mango and the crunch of spiralized vegetables. This Asian-inspired dish offers a refreshing take on the traditional grain bowl, providing a nourishing meal that feels light yet incredibly satisfying. Whether you choose crispy baked tofu or tender chicken, this bowl is designed for those who want a quick, healthy dinner without sacrificing flavor.
Pin it Preparing this bowl is an experience for the senses. As the tofu or chicken bakes to golden perfection in the oven, you can whip up the homemade teriyaki sauce, filling your kitchen with the fragrant aroma of fresh ginger and garlic. The addition of spiralized vegetables adds a modern twist to the dish, making it a perfect healthy lunch or a light evening meal that comes together in under an hour.
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
To achieve the best texture for the tofu, ensure it is pressed for at least 15-20 minutes to remove excess moisture before cubing. When cooking the quinoa, using vegetable broth instead of water adds an extra layer of savory flavor to the base of your bowl. If you don't have a spiralizer, a julienne peeler or a simple vegetable peeler can create thin ribbons of zucchini and carrots that work just as well.
Varianten und Anpassungen
For a strictly vegan version, ensure you use tofu and maple syrup. If you are looking to lower the carbohydrate content, substitute the quinoa with cauliflower rice. You can also vary the crunch by adding chopped roasted cashews or peanuts as a final garnish. For those who prefer different grains, brown rice or farro make excellent alternatives to quinoa.
Serviervorschläge
Serve this bowl while the protein is still warm and the vegetables are fresh and crisp. The contrast between the warm quinoa and the cool mango is one of the highlights of this dish. For a perfect pairing, enjoy this meal with a light, fruity white wine such as a Riesling, which beautifully complements the sweet and tangy notes of the teriyaki glaze.
Pin it The Easy Teriyaki Quinoa Bowl is a testament to how simple ingredients can create a meal that is both beautiful and deeply nourishing. With its blend of textures and colors, it is sure to become a favorite in your healthy recipe rotation.
Recipe FAQs
- → Can I make this bowl ahead of time?
Yes, you can prepare the quinoa, bake the protein, and spiralize the vegetables up to 3 days in advance. Store components separately in airtight containers in the refrigerator. Reheat the quinoa and protein before assembling, and add fresh vegetables just before serving to maintain their crisp texture.
- → What protein works best in this bowl?
Extra-firm tofu creates crispy, golden cubes that absorb the teriyaki sauce beautifully. If you prefer meat, boneless chicken breast cut into cubes works equally well and becomes tender and lightly browned when baked. Both options pair perfectly with the vegetables and quinoa base.
- → Is the teriyaki sauce difficult to make?
The homemade teriyaki sauce comes together in just a few minutes using pantry staples. Simply combine soy sauce, maple syrup, rice vinegar, sesame oil, ginger, and garlic in a small saucepan, simmer briefly, then thicken with a cornstarch slurry. It's much fresher and more flavorful than store-bought versions.
- → Can I substitute the quinoa?
Absolutely. Brown rice adds a nutty flavor and chewy texture, while cauliflower rice offers a lighter, low-carb alternative. Both options work well with the teriyaki sauce and vegetables. Adjust cooking times accordingly based on your grain choice.
- → How do I achieve crispy tofu?
Press your tofu for at least 15 minutes to remove excess moisture, then toss with cornstarch and olive oil before baking. The cornstarch creates a light coating that crisps up beautifully in the oven. Spread cubes in a single layer on the baking sheet and flip halfway through cooking for even browning.
- → What vegetables can I use instead of spiralized ones?
If you don't have a spiralizer, you can julienne the zucchini and carrots with a knife or use a vegetable peeler to create ribbons. Shredded cabbage, bell pepper strips, or snap peas also work wonderfully as crunchy alternatives that absorb the teriyaki sauce.