Easy Teriyaki Quinoa Bowl

Discover a vibrant and nourishing meal with this Easy Teriyaki Quinoa Bowl. This colorful dish brings together the satisfying crunch of crispy baked protein, fresh spiralized vegetables, and the tropical sweetness of ripe mango, all drizzled in a savory homemade gluten-free teriyaki glaze. It is a perfect choice for anyone seeking a quick, healthy, and flavorful dinner.

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The combination of warm, fluffy quinoa and crisp, oven-baked tofu or chicken provides a hearty base that pairs beautifully with the zesty ginger and garlic in the teriyaki sauce. This bowl isn't just a meal; it's a refreshing way to fuel your body with wholesome ingredients.

Ingredients

• 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

Step 1: Prep

Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.

Step 2: Prepare Protein

Toss tofu or chicken cubes with cornstarch and olive oil. Arrange in a single layer on the prepared baking sheet.

Step 3: Bake

Bake for 25-30 minutes, flipping halfway through, until tofu is golden and crisp or chicken is cooked through.

Step 4: Cook Quinoa

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 until liquid is absorbed. Fluff with a fork.

Step 5: Spiralize

Spiralize the zucchini and carrots and set them aside.

Step 6: Make Sauce

In a small saucepan, combine soy sauce, maple syrup, rice vinegar, sesame oil, ginger, and garlic. Bring to a gentle simmer, then stir in the cornstarch slurry and cook until thickened (about 1-2 minutes).

Step 7: Assemble

Divide quinoa among four bowls. Top with spiralized vegetables, protein, mango, and spring onions. Drizzle with the teriyaki sauce and sprinkle with sesame seeds.

Step 8: Serve

Serve immediately while fresh.

Zusatztipps für die Zubereitung

For extra crunch, consider adding a handful of chopped roasted cashews or peanuts to the bowl before serving. If you want to change up the base, you can easily substitute brown rice or cauliflower rice for the quinoa.

Varianten und Anpassungen

To ensure a completely vegan version, use the tofu option and maple syrup as your sweetener. You can also swap the protein for your favorite meat alternative or additional roasted chickpeas if preferred.

Serviervorschläge

This Asian-inspired bowl is best enjoyed immediately. For a delightful beverage pairing, serve with a light and fruity white wine such as a chilled Riesling.

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Enjoy this wholesome Easy Teriyaki Quinoa Bowl as a satisfying lunch or a quick dinner that doesn't compromise on nutrition or flavor. It is a beautiful, colorful addition to any weekly meal rotation.

Recipe FAQs

→ Can I make this bowl ahead of time?

Yes, prepare components up to 3 days in advance. Store quinoa, baked protein, vegetables, and sauce separately in airtight containers. Reheat protein and quinoa before assembling with fresh vegetables and sauce.

→ What protein alternatives work well?

Beyond tofu and chicken, try tempeh, edamame, or shrimp. For a heartier version, thinly sliced beef or salmon pairs beautifully with the teriyaki flavors. Adjust cooking times accordingly.

→ How do I store leftovers?

Keep components separate in the refrigerator for 3-4 days. The sauce thickens when chilled—thin with warm water before serving. Avoid adding sauce until ready to eat to maintain texture.

→ Can I freeze this bowl?

Freeze quinoa and baked protein separately for up to 3 months. Avoid freezing spiralized vegetables or sauce as textures deteriorate. Thaw overnight and reheat before assembling with fresh components.

→ Is this bowl spicy?

The teriyaki sauce offers a balanced sweet-savory profile without heat. Add sriracha, red pepper flakes, or fresh chili to the sauce if you prefer spicier flavors. Adjust to your taste preference.

→ What grains can substitute quinoa?

Brown rice, cauliflower rice, or soba noodles work excellently. For lighter options, try vermicelli or skip grains entirely with extra spiralized vegetables. Adjust liquid ratios and cooking times.