Easy Teriyaki Quinoa Bowl (Printable Version)

Crispy baked protein over fluffy quinoa with spiralized vegetables, mango, and homemade teriyaki sauce. A nourishing Asian-inspired meal.

# The Ingredients You'll Need:

→ Protein

01 - 14 oz extra-firm tofu, pressed and cubed, or 14 oz boneless, skinless chicken breast, cut into cubes
02 - 2 tablespoons cornstarch
03 - 1 tablespoon olive oil

→ Grains

04 - 1 cup quinoa, rinsed
05 - 2 cups water or vegetable broth

→ Vegetables & Fruit

06 - 2 medium zucchini, spiralized
07 - 2 medium carrots, spiralized
08 - 1 ripe mango, peeled and diced
09 - 2 spring onions, thinly sliced
10 - 1 tablespoon sesame seeds, optional

→ Teriyaki Sauce

11 - 1/4 cup gluten-free soy sauce or tamari
12 - 2 tablespoons maple syrup or honey
13 - 1 tablespoon rice vinegar
14 - 2 teaspoons toasted sesame oil
15 - 2 teaspoons fresh ginger, grated
16 - 2 cloves garlic, minced
17 - 1 tablespoon cornstarch mixed with 2 tablespoons water

# Step-by-Step Instructions:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper.
02 - Toss tofu or chicken cubes with cornstarch and olive oil. Arrange in a single layer on the prepared baking sheet.
03 - Bake for 25 to 30 minutes, flipping halfway through, until tofu is golden and crisp or chicken is cooked through and lightly browned.
04 - Rinse quinoa under cold water. Combine quinoa and water or broth in a saucepan. Bring to a boil, reduce heat, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork.
05 - Spiralize zucchini and carrots using a spiralizer or julienne peeler. Set aside.
06 - Combine soy sauce, maple syrup, rice vinegar, sesame oil, ginger, and garlic in a small saucepan. Bring to a gentle simmer. Stir in the cornstarch slurry and cook for 1 to 2 minutes until thickened. Remove from heat.
07 - Divide cooked quinoa among four bowls. Top with spiralized vegetables, baked tofu or chicken, diced mango, and sliced spring onions. Drizzle with teriyaki sauce and sprinkle with sesame seeds if desired.
08 - Serve immediately while components are at optimal temperature.

# Additional Tips::

01 -
  • It tastes indulgent but feels light, like you're treating yourself without the guilt.
  • Everything cooks at roughly the same time, so you're not juggling ten pans and cursing your timing.
  • The crispy tofu has a texture that even meat-eaters find oddly satisfying and worth coming back for.
02 -
  • Pressing tofu isn't optional if you want it crispy; wrap it in a clean kitchen towel, set it on a plate, weight it down with something heavy, and give it at least 15 minutes to release its moisture.
  • The cornstarch slurry thickens quickly once it hits the hot sauce, so have everything measured and ready before you start cooking, or you'll end up with a lumpy situation that's hard to fix.
03 -
  • Don't skip the cornstarch on your protein—it's what transforms tofu or chicken from merely cooked to genuinely delicious with that satisfying crunch.
  • Taste your teriyaki sauce before serving and adjust for your preferences; some people want it sweeter, others more savory, and there's no single correct version, just your version.
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