Description
This Quinoa Vegetable Teriyaki Bowl is a wholesome and flavorful meal featuring fluffy quinoa, crispy fried tofu, and vibrant stir-fried vegetables all coated in a homemade savory-sweet teriyaki sauce. Perfect for a nutritious and satisfying plant-based dinner that’s quick to prepare in under 40 minutes.
Ingredients
Scale
Quinoa
- 1 cup quinoa, rinsed
- 2 cups water
- 1/4 teaspoon salt
Vegetables and Aromatics
- 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
Tofu
- 14 oz extra-firm tofu, pressed and cubed
- 1 tablespoon cornstarch
- 1 tablespoon vegetable oil for frying
Teriyaki Sauce
- 1/4 cup low-sodium soy sauce, gluten-free if needed
- 2 tablespoons maple syrup or agave nectar
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon cornstarch mixed with 2 tablespoons water
- 1 teaspoon fresh ginger, grated
- 1 clove garlic, minced
Garnishes
- 2 tablespoons sesame seeds
- 2 green onions, thinly sliced
Instructions
- Cook Quinoa: Combine quinoa, water, and salt in a saucepan. Bring to a boil, then reduce heat to low and cover. Let it simmer gently for 15 minutes, then remove from heat and let stand covered for 5 more minutes. Fluff the quinoa with a fork to separate the grains.
- Prepare Tofu: Toss the pressed and cubed tofu with cornstarch until evenly coated. Heat vegetable oil in a non-stick skillet over medium-high heat. Fry the tofu cubes, turning occasionally, until they are golden brown and crispy on all sides, about 6 to 8 minutes. Remove tofu from the pan and set aside.
- Make Teriyaki Sauce: In a small saucepan, combine the soy sauce, maple syrup, rice vinegar, sesame oil, grated ginger, and minced garlic. Bring this mixture to a gentle simmer. Stir in the cornstarch-water mixture and cook, stirring constantly, until the sauce thickens, approximately 2 minutes. Remove from heat and set aside.
- Stir-Fry Vegetables: Heat sesame oil in a large skillet or wok over medium-high heat. Add minced garlic and grated ginger, cooking for about 30 seconds until fragrant. Add the bell pepper, broccoli, carrot, snap peas, and red onion. Stir-fry the vegetables for 4 to 5 minutes until they are tender-crisp and vibrant in color.
- Assemble Bowls: Divide the cooked quinoa evenly among four serving bowls. Top each bowl with the stir-fried vegetables and crispy tofu cubes. Drizzle generously with the prepared teriyaki sauce.
- Garnish and Serve: Finish each bowl by sprinkling with sesame seeds and sliced green onions for added crunch and flavor. Serve the bowls immediately while warm.
Notes
- Press tofu well to remove excess moisture for best frying results and crispiness.
- Gluten-free soy sauce can be substituted to make the recipe gluten-free.
- Maple syrup or agave nectar provides a vegan-friendly sweetener option in the sauce.
- Vegetables can be adjusted seasonally or according to preference.
- Leftover components can be stored separately and reheated for meal prep.
