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

Cook Time30

Soaking Quinoa3

Total Time4

Course: dinner, lunch

Cuisine: American, Japanese

Servings: bowls

Calories: 535kcal

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