tofu quinoa bowl

A filling, hearty, delicious vegan bowl made with a mushroom and snap pea stir-fry, quinoa, veggies and homemade teriyaki sauce.

Teriyaki Quinoa Bowl

quinoa

350 g package firm or extra-firm tofu

mushrooms (200 g)

peas (225 g)

carrot

broccoli florets,

avocado (1/4 per bowl)

green onions, finely chopped

sesame seeds

soy sauce or gluten-free tamari

water

maple syrup

garlic,

tbsp fresh ginger root, minced

cornstarch

tsp black pepper

Preheat oven to 400 F. Cut the tofu into cubes, slabs or triangles and place in a mixing bowl. Add 2 tbsp of soy sauce or gluten-free tamari and a pinch of black pepper. Place the tofu on a silicone mat or parchment paper lined baking tray and bake for 25-25 minutes until browned and crispy.

Cook the quinoa according to package directions or just bring 2 cups of water to a boil, add 1 cup of uncooked quinoa, cover, reduce to a light simmer and cook for 15 minutes. Remove from heat and let sit for 5 minutes. Remove lid and fluff with a fork.

To make the teriyaki sauce, add all of the ingredients to a small saucepan and bring to a very light boil over medium-high heat, stirring frequently until it thickens. This can take anywhere form 5-10 minutes. It should be thick and syrupy when it&#8217;s done.

Heat 1/2 tsp of olive oil in a non-stick pan then add the sliced mushrooms and peas. Cook over high-heat, stirring often, until the mushrooms are browning and the peas are slightly tender but still crunchy, about 6-7 minutes.

Either add the broccoli to the stir fry with the peas and mushrooms or steam lightly stovetop for 5 minutes until bright green and tender but not soggy.

To assemble the bowls, divide the quinoa, stir-fried peas and mushrooms, avocado, broccoli, carrot and tofu amongst 4 bowls or containers. Drizzle each bowl with an equal amount of the teriyaki sauce. Top with sesame seeds and green onion and serve right away.

Yumm! I love quinoa because it's one of the few grains I can cook perfectly every time. I subbed oj and a little agave for sweetening and it was still good.

I made this yesterday night! Turned out great. Thanks for the recipe :)

I made this and it was a big win with my family. Thanks for sharing, we are transitioning to plant based and this was a great start

Love this recipe! I’ve made it a few times. The tofu comes out nice and crispy, the teriyaki sauce is simple and sooo much better for you than what comes out of a bottle. I dont always have avocado on hand but in the end, as long as a I have a nice mix of raw and stir-fried veggies, the textures and flavours make for an easy bowl that’s pretty to look at and makes for some tasty leftovers! 

I made these last night for dinner and they were delicious!! The teriyaki sauce was bomb. I love Deryn's recipes, they are full of flavor and healthy!

This vegan Tofu Quinoa Bowl is packed with protein and nutrients! Easily roast the veggies and bake the crispy tofu all on one sheet pan while cooking a healthy pot of quinoa. It&#39;s perfect for meal prep or as a healthy dinner for the family!

Tofu Quinoa Bowl

block extra firm tofu

tbsp extra virgin olive oil

tbsp soy sauce, (low-sodium)

garlic powder

tsp ground ginger

sweet potato

red onion

kale, (packed)

tsp salt

tsp pepper

quinoa, (uncooked)

vegetable broth, (low-sodium)

avocado

tsp chia seeds

press

Drain the tofu block. Slice it into two flat slabs. Press them for 15 minutes by lining them with a kitchen towel and placing something heavy on them such as a pan.

preheat

Preheat the oven to 400°F and line a large sheet pan with a nonstick mat or parchment paper.

cube

Slice the tofu slabs into cubes and add them to a bowl that has a fitted lid or a gallon bag. Add a tablespoon of olive oil and soy sauce. Close the bowl and shake it till the cubes are fully coated. Let this marinade absorb while preparing the other veggies.

Peel and cut the sweet potato into 1-inch cubes. Cut the red onion into chunks. Add them to the sheet pan along with the kale. Leave a fourth of the sheet pan empty for the tofu.

coat

Sprinkle the cornstarch over the tofu. Close the bowl back up and shake it around gently until the cubes are fully coated. Place the tofu cubes on the sheet pan in a single layer.

drizzle

Drizzle the vegetables with olive oil, and then sprinkle salt and pepper over everything, including the tofu.

roast

Roast the tofu and veggies for 30 minutes in the oven. Flip everything halfway through. Add more olive oil if anything looks like it&#39;s drying out and remove any veggies that look like they might burn.

cook

Cook the quinoa while the other ingredients are roasting. You may need to rinse your quinoa if the package doesn&#39;t say “pre-rinsed.” Bring the quinoa and broth to a boil in a medium pot. Then, reduce the heat to a simmer. Cover the pot and cook the quinoa for 15 minutes. Fluff the quinoa with a fork once all of the broth is absorbed.

stir

Make the optional spicy tahini sauce by whisking the sauce ingredients together. (The recipe is down below in the notes section.)

divide

Divide everything across five bowls with the quinoa as the base. Top them with avocado slices, chia seeds, and sauce. Enjoy these tofu power bowls now or save them for later!

https://www.youtube.com/watch?v=7Vu3zW1FoT8

Recipe: https://serenetrail.com/tofu-quinoa-bowl/

This Tofu Quinoa Bowl is packed with protein and nutrients! Easily roast the veggies and bake the crispy tofu all on one sheet pan while cooking a healthy pot of quinoa. It's perfect for meal prep or as a healthy dinner for the family!

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Music Credit: Yugen
Musician: Jeff Kaale

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Teriyaki Quinoa Bowl

Tofu Quinoa Bowl

Top 2 tofu quinoa bowl recipes from across the web

The most viewed tofu quinoa bowl recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

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Teriyaki Quinoa Bowl

Tofu Quinoa Bowl

The most viewed tofu quinoa bowl recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine