Pin it The Quinoa Vegetable Teriyaki Bowl is a vibrant, nutritious dish featuring fluffy quinoa, crisp stir-fried vegetables, and a savory, glossy teriyaki sauce. This Asian-inspired main dish is perfect for a satisfying and wholesome meal that brings together plant-based protein and a rainbow of fresh produce.
Pin it Whether you're looking for a healthy weeknight dinner or a meal-prep friendly option, this bowl delivers on both flavor and texture. The combination of crispy tofu and tender-crisp vegetables like broccoli and snap peas creates a delightful eating experience that the whole family will enjoy.
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 (use gluten-free if needed), 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
- 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.
- 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.
- 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.
- 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.
- Assemble the bowls
- Divide cooked quinoa among four bowls. Top with stir-fried vegetables and crispy tofu. Drizzle generously with teriyaki sauce.
- Garnish and Serve
- Garnish with sesame seeds and green onions, if desired. Serve immediately.
Zusatztipps für die Zubereitung
For variety, you can substitute the tofu with tempeh or edamame. If you want to include even more greens, try adding mushrooms, zucchini, or baby corn to the stir-fry mix.
Varianten und Anpassungen
For a nutty twist, sprinkle your bowl with chopped roasted cashews or peanuts. If you prefer a brighter, citrusy finish, serve each bowl with a fresh wedge of lime to squeeze over the top.
Serviervorschläge
This wholesome Asian-inspired bowl pairs beautifully with a light Riesling or a soothing cup of hot green tea to complement the savory and sweet notes of the teriyaki sauce.
Pin it Per serving, this dish contains 380 calories, 17g of protein, and 14g of total fat. It is vegan and can be made gluten-free by ensuring your soy sauce is gluten-free. Please note this recipe contains soy and sesame. Enjoy this vibrant meal as a healthy lunch or dinner!
Recipe FAQs
- → Can I use other grains instead of quinoa?
Brown rice, farro, or cauliflower rice work beautifully as alternatives. Adjust cooking time accordingly—brown rice takes longer while cauliflower rice cooks in minutes.
- → How do I get extra crispy tofu?
Press tofu for 15-20 minutes to remove excess moisture, coat generously in cornstarch, and fry in hot oil without overcrowding the pan. Don't flip too frequently—let each side develop a golden crust.
- → Can I make the teriyaki sauce ahead?
Absolutely. Prepare the sauce up to a week in advance and store refrigerated in an airtight container. Reheat gently with a splash of water if it thickens too much.
- → What vegetables work best in this bowl?
Bell peppers, broccoli, snap peas, carrots, and red onions provide excellent texture and color contrast. Mushrooms, zucchini, baby corn, or bok choy make great additions depending on seasonal availability.
- → Is this dish freezer-friendly?
The quinoa and vegetables freeze well for up to 3 months. Store tofu separately and add fresh garnishes when reheating. The teriyaki sauce can be frozen in ice cube trays for easy portioning.