Teriyaki Tofu Quinoa Bowls

Teriyaki Tofu Quinoa Bowls- Packed with 29 grams of protein, these quinoa bowls are a nutritional powerhouse! Perfect to prep for dinner or healthy lunches during the week. (vegan + gluten-free)

Meals like these Teriyaki Tofu Quinoa Bowls are what eating plant-based for longevity is all about.

• Broccoli and kale provide cancer-fighting sulforaphane.
• Quinoa bulks it up with a nice dose of heart healthy fiber.
• Tofu offers a hefty punch of plant-based protein.
• Mushrooms are a good source of plant-based vitamin D and can boost immune function.
• Avocado packs anti-inflammatory antioxidants and monounsaturated fats which help balance blood sugar.

Altogether, these bowls make for one satiating and health-promoting meal. It’s feel good food at its finest, my friends!

Teriyaki Tofu Quinoa Bowl Ingredients

For the Quinoa Bowls 

• Quinoa- White or tricolor quinoa both work here. You can also substitute rice or a different grain if you are averse to quinoa.
• Tofu- Super firm tofu is ideal both for its texture and high protein content. Another perk is that you don’t have to press it. If you want to make a soy-free version, you can use fava bean tofu instead.
• Extra Virgin Olive Oil- Or your preferred neutral-flavored oil.
• Onion- Yellow or white onion are best. You can also use a few shallots instead of the onion.
• Mushrooms- Cremini mushrooms are my go-to because they are easiest to find.
• Kale- Lacinato kale is preferred but curly kale also works.
• Broccoli- Buying frozen broccoli or precut broccoli florets helps save time.
• Avocado- While the avocado is optional, I personally love the creamy texture it brings to the bowls.
• Cornstarch- Tossing the tofu in cornstarch prior to baking helps give it nice crispy edges.

For the Teriyaki Sauce (buying premade teriyaki sauce helps save time!)

• Reduced-Sodium Tamari- Tamari is gluten-free soy sauce but regular soy sauce or coconut aminos can be used in place of the tamari.
• Rice Wine Vinegar- Mirin is fairly essential here for an authentic teriyaki sauce. Sherry is a possible substitute but I haven’t tested it myself.
• Ginger- Fresh ginger is best but ground ginger can be used in a pinch.
• Garlic– Fresh garlic is best but garlic powder can be used, if desired.
• Honey- Pure maple syrup, agave nectar or coconut sugar are all possible swaps.
• Sesame Oil- Sesame oil provides a toasted, nutty flavor. You can leave it out but the sauce won’t taste as good.
• Cornstarch- We’re using cornstarch again but this time to help thicken the sauce as it cooks.

How to Make Teriyaki Tofu Quinoa Bowls

1. Soak the quinoa. This step help improve digestibility and shortens cooking time. You can soak it for 3 hours in advance or overnight.
2. Bake the tofu. Coat the tofu with a tablespoon of oil and 1/2 tablespoon cornstarch then bake for 20 minutes.
3. Cook the broccoli. The broccoli can be roasted with the tofu or cooked on the stovetop in a steamer basket.
4. Cook the quinoa. Boil the quinoa on the stovetop for 15 minutes then cover and steam for 10 minutes more.
5. Prep the teriyaki sauce. Combine the ingredients for the teriyaki sauce in a small bowl and whisk until smooth.
6. Cook the mushrooms and kale. Sauté the onion in the remaining olive oil. Add the mushrooms and cook until they release their  liquid. Then add the kale, cover and cook until wilted.
7. Cook the tofu in the teriyaki sauce. Add the baked tofu to the skillet with the mushrooms and kale. Pour the teriyaki sauce overtop. Stir and cook until sauce has thickened.
8. Assemble bowls. Distribute 1/4 of the quinoa in each bowl along with cooked vegetables and tofu. Top with sliced avocado.
9. Serve and enjoy!

Time Saving Tips!

1. Soak and cook quinoa in advance.
2. Chop vegetables in advance.
3. Use store-bought teriyaki sauce.

More Bowl Recipes to Try

• Spring Farro Bowls with Lemon Tahini Dressing
• Miso Glazed Sweet Potato Bowls
• Honey Harissa Tofu Bowls with Couscous
• Peanut Soba Noodle Bowls
• Best Buddha Bowl
• Vegan Tempeh Egg Roll Bowls
• Spring Roll Tofu Bowls
• Curried Lentil and Sweet Potato Bowl 

Print Recipe

Teriyaki Tofu Quinoa Bowls

Packed with 29 grams of protein, these quinoa bowls are a nutritional powerhouse! Perfect to prep for dinner or healthy lunches during the week. (vegan + gluten-free)

Prep Time30 minutes mins

Cook Time30 minutes mins

Soaking Quinoa3 hours hrs

Total Time4 hours hrs

Servings: 4 bowls

Ingredients

For the Quinoa Bowls

• 1 cup uncooked quinoa, soaked and rinsed*
• 16 ounces super firm tofu, diced into 1-inch cubes
• 2 tablespoon extra virgin olive oil, divided; plus more if roasting broccoli
• ½ yellow onion, finely chopped
• 8 ounces cremini mushrooms , sliced
• 1 bundle lacinato kale, destemmed and finely chopped
• 2 cups broccoli florets
• ½ tablespoon cornstarch
• 1 avocado, sliced

For the Teriyaki Sauce

• ¼ cup reduced-sodium tamari
• 3 tablespoons mirin (rice wine vinegar)
• 3 tablespoons water
• 1 tablespoon grated fresh ginger, or 1 teaspoon ground ginger
• 1 tablespoon minced garlic, or 1 teaspoon garlic powder
• 2 teaspoons honey, or pure maple syrup
• 1 teaspoon sesame oil
• ½ tablespoon cornstarch

Instructions

• *For better digestion and faster cooking time, I highly recommend soaking your quinoa prior to cooking. Place 1 cup quinoa in a bowl and fill with water until covered by several inches. Allow to soak for at least 3 hours, or up to overnight. Transfer to a fine mesh sieve and rinse well before cooking.
• Preheat the oven to 350°F. Line a baking sheet with parchment paper or a silicone mat. Add the cubed tofu. Drizzle 1 tablespoon of oil over top and toss to combine. Next, sprinkle ½ tablespoon cornstarch over top and toss until evenly coated. Bake in the oven for 20 minutes, tossing half way through.
• For the broccoli, you can either roast it on a separate sheet pan for 15-20 minutes (coated with a light spritz of oil), or steam on the stovetop using a steamer basket.
• After rinsing the soaked quinoa, transfer to a medium-size saucepan with 2 cups of water. Bring to a low boil then reduce to a simmer. Cook for about 10-15 minutes, until most of the water has evaporated. Remove from heat and cover with a lid to steam the quinoa for another 10 minutes. Take off the lid, fluff the quinoa with a fork, then set aside.
• To prepare the teriyaki sauce, combine ¼ cup reduced-sodium tamari with 3 tablespoons mirin, 3 tablespoons water, 1 tablespoon grated ginger, 1 tablespoon minced garlic, 2 teaspoon honeys (or maple syrup), 1 teaspoon sesame oil and ½ tablespoon cornstarch. Whisk until evenly combined.
• In a large skillet or pot, warm the remaining tablespoon of oil over medium-low heat. Add the onion and cook until translucent. Add the sliced mushrooms and continue to cook, stirring intermittently until they release their liquid. Lastly, add the chopped kale and stir to combine. Cover with a lid and allow the kale to steam until wilted.
• Once the tofu is done baking, add it to the skillet with the mushrooms and kale. Pour the teriyaki sauce over top. Continue to cook, while stirring, until sauce thickens and everything is evenly coated.
• Assemble bowls with ¼ of the cooked quinoa served with cooked broccoli, mushrooms, kale and tofu. Top with sliced avocado. Serve warm and enjoy!

Notes

Nutrition Facts are an estimate and may vary depending on specific ingredients you choose. 

Nutrition

Calories: 535kcal, Carbohydrates: 49g, Protein: 29g, Fat: 27g, Saturated Fat: 4g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 12g, Sodium: 600mg, Potassium: 1150mg, Fiber: 8g, Sugar: 6g, Vitamin A: 388IU, Vitamin C: 48mg, Calcium: 106mg, Iron: 4mg

Course: dinner, lunch

Cuisine: American, Japanese

Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!