Teriyaki Quinoa Bowls
- 1 garlic clove crushed
- 1 teaspoon sesame oil
- 1 small zucchini
- 1 small carrot
- 1 cup cooked quinoa
- 1 cup diced mango
- 1 cup baked tofu
- 1 (12oz) packaged super firm tofu (i like this one)
- 1 tablespoon wheat-free tamari
- 1 teaspoon asian hot sauce
- 2 teaspoon wheat-free tamari
- 1 teaspoon asian hot sauce
- 1 teaspoon rice vinegar
- 1/2 teaspoon honey (or maple syrup for vegan)
- 1 garlic clove crushed (optional)
- 1/2 teaspoon freshly grated ginger
- spritz of lime juice (optional)
- Carbohydrate 29.8792999998197 g
- Cholesterol 0 mg
- Fat 6.85298999999239 g
- Fiber 4.71559994337914 g
- Protein 6.13156999998154 g
- Saturated Fat 0.676423999997941 g
- Serving Size 1 1 quinoa bowl (213g)
- Sodium 67.2009999998681 mg
- Sugar 25.1637000564406 g
- Trans Fat 2.40845899999758 g
- Calories 202 calories
Step-by-step
- Preheat the oven 375 degrees F.
- If pressing tofu, either use a tofu press OR place the tofu on a paper towel lined plate. Add another layer of paper towel on top of the tofu. Place something heavy on top (like cookbooks or a tea kettle) and let stand for 20 – 30 minutes. Then cut into squares.
- If not pressing the tofu, cut immediately into squares.
- Add tofu to a large mixing bowl. In a small bowl whisk together the marinade ingredients. Pour over the tofu, mix and let stand for at least 10 minutes. Transfer tofu to a baking sheet.
- Bake tofu for 35 – 45 minutes until nice and crispy. Flip tofu over part way through to ensure even cooking. When done, remove from oven and prepare you bowls.
- Whisk together sauce ingredients in a small bowl, then evenly distribute the bowl ingredients into two serving dishes and top with sauce.
- Serve immediately and enjoy!
Unlike traditional teriyaki dishes built upon heavily glazed animal proteins and polished white rice, this meatless bowl relies on a foundation of nutrient-dense quinoa and fruit. Traditional Japanese teriyaki historically favored a simple reduction of shoyu, mirin, and sake applied directly to fish over a charcoal grill, whereas modern adaptations frequently incorporate sweeteners and vinegars to balance heavier plant-based proteins. Quinoa introduces a nutty flavor profile and complete amino acid structure that distinguishes it from refined grains.
Pairing these bowls effectively requires balancing the inherent sweetness of diced mango and honeyed sauce with sharp, acidic accompaniments. Pickled red onions or quick-cured cucumbers sliced paper-thin cut through the richness of the sesame oil and toasted tofu. Steamed edamame tossed in sea salt provides a contrasting savory bite that grounds the tropical fruit elements without overwhelming the palate.
Achieving structural integrity in plant-based proteins demands proper moisture extraction before thermal application. Pressing super firm tofu for thirty minutes under a heavy cast-iron skillet expels excess water, allowing the porous soybean curd to absorb the tamari marinade efficiently. Cutting the block into uniform squares ensures even heat distribution across the baking sheet.
Visual and textural cues dictate when the components reach optimal readiness in a 375 degrees F oven. The tofu cubes should develop a deep golden-brown exterior and a firm, slightly chewy surface after thirty-five to forty-five minutes of roasting. Flipping the pieces halfway through the cooking cycle prevents burning on the bottom face and guarantees all-over crispness.
