Pin this Bring a burst of color and nutrition to your dinner table with this Easy Teriyaki Quinoa Bowl. This vibrant dish combines the satisfying crunch of baked tofu or chicken with the freshness of spiralized zucchini and carrots, all tied together by a luscious, homemade gluten-free teriyaki sauce and sweet mango slices.
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Perfect for a quick, healthy meal, this recipe balances savory ginger and garlic with the natural sweetness of maple syrup and ripe mango. Whether you are looking for a vegetarian weeknight staple or a gluten-free dinner option, this bowl is both versatile and incredibly flavorful.
Ingredients
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- Protein: 400 g extra-firm tofu, pressed and cubed (or 400 g boneless, skinless chicken breast, cubed), 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
- 1. Oven Prep
- Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.
- 2. Prepare Protein
- 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.
- 3. Bake
- Bake for 25-30 minutes, flipping halfway, until tofu is golden and crisp or chicken is cooked through and lightly browned.
- 4. Cook Quinoa
- 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.
- 5. Prepare Veggies
- Spiralize zucchini and carrots. Set aside.
- 6. Make Sauce
- 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.
- 7. 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.
- 8. Serve
- Serve immediately.
Zusatztipps für die Zubereitung
For extra crunch, add chopped roasted cashews or peanuts. You can also adjust the sweetness or saltiness of the sauce to your preference by varying the amount of maple syrup or soy sauce.
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Varianten und Anpassungen
Substitute brown rice or cauliflower rice for quinoa if preferred. For a vegan version, use tofu and maple syrup. If you are not avoiding gluten, standard soy sauce can be used in place of tamari.
Serviervorschläge
Pair this Asian-inspired bowl with a light, fruity white wine such as Riesling. The wine's acidity and sweetness complement the ginger and teriyaki glaze beautifully.
Pin this Enjoy this Easy Teriyaki Quinoa Bowl as a fresh and satisfying meal that is both gluten-free and dairy-free. It is a simple yet impressive way to serve a nutrient-dense dinner any night of the week.
Recipe FAQs
- → Can I make this bowl ahead of time?
Yes, you can prepare the quinoa, teriyaki sauce, and baked protein up to 3 days in advance. Store components separately in airtight containers and reheat before assembling. Spiralized vegetables are best prepared fresh to maintain their crunch, though they can be stored for 1-2 days if needed.
- → What can I use instead of a spiralizer?
If you don't have a spiralizer, use a julienne peeler to create thin vegetable strips, or simply slice zucchini and carrots into thin matchsticks with a sharp knife. You can also use a vegetable peeler to create wide ribbon-like strands for a different texture.
- → Is the teriyaki sauce spicy?
No, this teriyaki sauce is not spicy. It focuses on the classic balance of salty, sweet, and savory flavors with notes from ginger, garlic, and sesame. If you prefer heat, add red pepper flakes or sriracha to the sauce while simmering.
- → Can I use other grains instead of quinoa?
Absolutely. Brown rice, cauliflower rice, or even noodles work beautifully as alternatives. Adjust cooking times accordingly—brown rice takes longer to cook, while cauliflower rice needs only 2-3 minutes in a pan.
- → How do I store leftovers?
Store components separately in airtight containers in the refrigerator for up to 4 days. Keep the sauce in a small jar and reheat gently before serving. The quinoa and protein reheat well in the microwave or on the stovetop.
- → Can I grill the tofu or chicken instead of baking?
Yes, grilling works wonderfully. Preheat your grill to medium-high heat and cook the cornstarch-coated protein for 3-4 minutes per side until golden and cooked through. This adds a delicious smoky flavor to the bowl.
