Quinoa Vegetable Teriyaki Bowl

Experience a burst of flavors and textures with this Quinoa Vegetable Teriyaki Bowl. This dish brings together fluffy quinoa, crispy tofu, and a medley of stir-fried vegetables, all coated in a glossy, savory-sweet teriyaki sauce. It is a vibrant and nutritious meal perfect for anyone seeking a wholesome, plant-based dinner that doesn't compromise on taste.

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The secret to this bowl's incredible appeal lies in the harmony between the golden-brown tofu and the tender-crisp vegetables. With every bite, you get the earthiness of the quinoa combined with the zing of fresh ginger and garlic, creating a satisfying Asian-inspired experience right at home. It's a meal that feels indulgent while being entirely vegan and gluten-free when using the right soy sauce.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water
• 1/4 teaspoon salt
• 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
• 1 block (14 oz/400 g) extra-firm tofu, pressed and cubed
• 1 tablespoon cornstarch
• 1 tablespoon vegetable oil (for frying)
• 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 (for sauce)
• 1 tablespoon cornstarch mixed with 2 tablespoons water
• 1 teaspoon fresh ginger, grated (for sauce)
• 1 clove garlic, minced (for sauce)
• 2 tablespoons sesame seeds
• 2 green onions, thinly sliced

Instructions

Step 1: 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.

Step 2: 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.

Step 3: 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.

Step 4: 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.

Step 5: Assemble and Garnish

Divide cooked quinoa among four bowls. Top with stir-fried vegetables and crispy tofu. Drizzle generously with teriyaki sauce and garnish with sesame seeds and green onions. Serve immediately.

Zusatztipps für die Zubereitung

For the best results, ensure the tofu is thoroughly pressed to remove excess moisture before frying; this ensures a crispy exterior. Additionally, rinsing the quinoa under cold water before cooking is essential to remove any natural bitterness.

Varianten und Anpassungen

You can easily swap tofu for tempeh or edamame to change the protein profile. If you have extra vegetables on hand, feel free to toss in mushrooms, zucchini, or baby corn for added texture and nutrition.

Serviervorschläge

Top your bowl with chopped roasted cashews or peanuts for a nutty crunch, and serve with a wedge of lime for a refreshing citrusy finish. This meal pairs beautifully with a glass of light Riesling or a cup of warm green tea.

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This Quinoa Vegetable Teriyaki Bowl is more than just a healthy meal; it is a satisfying culinary experience that brings together the best of Asian-inspired flavors and wholesome ingredients. Whether you are meal prepping for the week or serving a fresh family dinner, this dish is sure to be a crowd-pleaser.

Recipe FAQs

→ Can I make this bowl ahead of time?

Yes, you can prepare the quinoa and teriyaki sauce up to 3 days in advance. Store them separately in airtight containers in the refrigerator. The vegetables are best stir-fried fresh, but you can also prep them ahead. Reheat components gently before assembling and serving.

→ What other proteins work well in this bowl?

Besides tofu, you can use tempeh, edamame, or chickpeas for plant-based options. If you're not vegan, grilled chicken, shrimp, or sliced beef also pair beautifully with the teriyaki flavors. Adjust cooking times accordingly depending on your protein choice.

→ How do I get the tofu really crispy?

Press your tofu for at least 15 minutes to remove excess moisture before cubing. Coat evenly with cornstarch, and make sure your oil is hot before adding. Don't overcrowd the pan—cook in batches if needed. Fry undisturbed for 2-3 minutes on each side to develop a golden crust.

→ Can I use other grains instead of quinoa?

Absolutely! Brown rice, farro, bulgur, or even cauliflower rice work well as alternatives. Adjust cooking times and liquid ratios according to package instructions. Each grain will bring a slightly different texture and flavor profile to your bowl.

→ Is the teriyaki sauce customizable?

Certainly! For a sweeter sauce, increase the maple syrup. Add chili flakes or sriracha for heat. Substitute rice vinegar with lime juice for brighter acidity. You can also add a splash of pineapple juice for tropical sweetness. Adjust consistency with more or less cornstarch slurry.

→ What vegetables can I add or substitute?

Feel free to customize with mushrooms, zucchini, baby corn, bok choy, or snow peas. Root vegetables like sweet potato or butternut squash work well too—just par-cook them before stir-frying. Use whatever seasonal vegetables you have on hand for variety.