Quinoa Vegetable Teriyaki Bowl (Printable)

Nutritious quinoa bowl with crisp vegetables, crispy tofu, and savory teriyaki glaze for a satisfying wholesome meal.

# Components:

→ Quinoa

01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1/4 teaspoon salt

→ Vegetables

04 - 1 tablespoon sesame oil or vegetable oil
05 - 1 red bell pepper, thinly sliced
06 - 1 cup broccoli florets
07 - 1 medium carrot, julienned
08 - 1 cup snap peas, trimmed
09 - 1/2 red onion, thinly sliced
10 - 2 cloves garlic, minced
11 - 1 teaspoon fresh ginger, grated

→ Plant-Based Protein

12 - 14 oz extra-firm tofu, pressed and cubed
13 - 1 tablespoon cornstarch
14 - 1 tablespoon vegetable oil for frying

→ Teriyaki Sauce

15 - 1/4 cup low-sodium soy sauce, gluten-free if needed
16 - 2 tablespoons maple syrup or agave nectar
17 - 2 tablespoons rice vinegar
18 - 1 tablespoon sesame oil
19 - 1 tablespoon cornstarch mixed with 2 tablespoons water
20 - 1 teaspoon fresh ginger, grated
21 - 1 clove garlic, minced

→ Garnishes

22 - 2 tablespoons sesame seeds
23 - 2 green onions, thinly sliced

# Directions:

01 - 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.
02 - 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, approximately 6 to 8 minutes. Remove and set aside.
03 - 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 constantly, until thickened, approximately 2 minutes. Set aside.
04 - 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 to 5 minutes until vegetables are tender-crisp.
05 - Divide cooked quinoa among four bowls. Top with stir-fried vegetables and crispy tofu. Drizzle generously with teriyaki sauce.
06 - Garnish each bowl with sesame seeds and green onions if desired. Serve immediately.

# Expert Advice:

01 -
  • It turns a pile of raw vegetables into a restaurant-worthy bowl without any fancy techniques or hard-to-find ingredients.
  • The teriyaki sauce is so good you'll want to make extra just to keep in the fridge for drizzling on everything.
  • You can prep the components ahead and assemble fresh bowls all week long without getting bored.
  • It satisfies that craving for something savory and a little sweet while actually making you feel energized instead of sluggish.
02 -
  • Press the tofu for at least 15 minutes before cooking or it will never get crispy, just sad and rubbery.
  • Don't skip rinsing the quinoa or you'll end up with a bitter, soapy taste that no amount of teriyaki can fix.
  • Let the vegetables stay tender-crisp instead of overcooking them into mush, they should still have color and snap.
  • Make the teriyaki sauce before you start stir-frying so you're not scrambling to whisk while your vegetables burn.
03 -
  • Toast the sesame seeds in a dry skillet for 30 seconds before sprinkling them on top, it brings out a deeper nutty flavor that makes a noticeable difference.
  • Use a mix of white and red quinoa for a more interesting texture and a pop of color that makes the bowl look even more vibrant.
  • If you want extra sauce without extra sodium, add a splash of vegetable broth to the teriyaki while it simmers to stretch it further.
  • Prep all your vegetables before you start cooking so the stir-fry comes together fast and nothing overcooks while you're chopping.
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