This vegan teriyaki tofu quinoa bowl is easy to make with healthy ingredients and topped with simple but delicious homemade sauce.

Bowl of quinoa, carrots, peas and mushrooms with teriyaki sauce. Sauce and another bowl in the background.

Recipe Features

  • dietary needs – vegan, nut-free, can be gluten-free
  • meal prep – make some or all in advance for quick and healthy meals
  • high-protein – 23 grams of plant-based protein per bowl
  • customizable – see recipe notes for subs for the veggies, quinoa and tofu

What You’ll Need

Labelled ingredients for making a teriyaki quinoa bowl.
  • quinoa – any variety works, you’ll need 1 cup uncooked or about 1/2 cup cooked if you already have some prepared
  • tofu – use firm or extra-firm
  • veggies – you’ll need snap peas, carrot, broccoli and mushroom but there are customizable to your preference or whatever you have on hand
  • avocado
  • toppings – green onion and sesame seeds to top it off, both are optional
  • sauce ingredients – make your own easy teriyaki sauce with soy sauce, maple syrup, garlic, ginger, pepper and cornstarch, or use a store-bought sauce to save time if you prefer

Find a complete list of ingredients and amounts in the recipe card below.


Step by Step Instructions

Step 1. Cut the block of tofu into cubes, slabs or triangles and toss with 2 tbsp soy sauce and a generous pinch of black pepper. Bake on a parchment paper-lined baking sheet at 400 F for 25-35 minutes until nice and brown.

Tofu cut into triangles in a bowl with soy sauce, salt and pepper.
Browned triangles of tofu on a parchment paper-lined baking tray.

Step 2. While the tofu is baking, cook the quinoa to package instructions or bring 2 cups of water to a boil, add 1 cup of uncooked quinoa, cover and reduce to a light simmer for 15 minutes.


Quick Tip: Get the mushrooms, peas and broccoli ready before starting the teriyaki sauce so you can cook everything at the same time.

Step 3. Make the teriyaki sauce by adding all of the ingredients to a small saucepan and cooking over medium-high heat (it should come to a very light boil), stirring frequently until it thickens. This can take anywhere form 4-10 minutes. It should be thick and syrupy when it’s ready.

Cooking a thick sauce with garlic in a saucepan with a whisk on a gas range stovetop.
Pouring a saucepan of teriyaki sauce into a glass cup.

Step 4. While the sauce is cooking, stir fry the mushrooms and peas in a non-stick pan for 6-7 minutes until tender but still crunchy. You can use 1 tsp of oil, water or vegetable broth for cooking.

Quick Note: Stir fry the broccoli with the peas and mushrooms or lightly steam it separately until bright green and tender.

Chopped mushrooms and snap peas cooking in skillet on a gas range stovetop.

Step 5. Time to assemble! Divide the quinoa, stir fried veggies, avocado, broccoli, carrot and tofu between 4 bowls or containers.

Quinoa, broccoli and tofu in a bowl, glass of sauce and skillet of mushrooms and snap peas in the background.

Drizzle the bowls with teriyaki sauce, top with sesame seeds and enjoy right away or pack up for later.

Adding a spoonful of teriyaki sauce to a bowl of stir fried vegetables.

Notes and Tips

  • Quinoa: Can be subbed with brown rice or farro.
  • Tofu: Can be subbed with chickpeas or tempeh (try this tempeh recipe).
  • Veggies: Easy to customize to whatever you have on hand. For the stir fry, try bell peppers, zucchini or baby bok choy. Broccoli can be subbed with cauliflower. If you don’t have carrot, no big deal!
  • Make in Advance: If making for meal prep, leave the avocado off and store the bowls and sauce separately in containers in the fridge for up to 3 days, adding the sauce and avocado just before serving. Bowls can be reheated in the microwave or enjoyed cold.
Quinoa, carrot, broccoli and tofu mixed up in a bowl with a fork.

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A colorful teriyaki quinoa and tofu bowl with carrot, broccoli and avocado.

Teriyaki Quinoa Bowl

  • Author: Deryn Macey
  • Prep Time: 20 mins
  • Cook Time: 40 mins
  • Total Time: 1 hour
  • Yield: 4 1x
  • Category: Main Dish
  • Cuisine: Asian
  • Diet: Vegan

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


Scale

Ingredients

For the Quinoa Bowl 

  • 1 cup uncooked quinoa (about 1/23/4 cup cooked per bowl)
  • 1 350 g package firm or extra-firm tofu
  • 2 cups sliced white or cremini mushrooms (200 g)
  • 2 heaping cups fresh snap peas (225 g)
  • 1 cup peeled and grated carrot
  • 2 cups broccoli florets, lightly steamed
  • 1 avocado (1/4 per bowl)
  • 1 bunch green onions, finely chopped
  • sesame seeds for topping

For the Teriyaki Sauce

  • 1/2 cup soy sauce or gluten-free tamari
  • 1/4 cup water
  • 2 tbsp maple syrup
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger root, minced
  • 1 tbsp cornstarch or arrowroot powder
  • 1/2 tsp black pepper

Instructions

  1. 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.
  2. 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.
  3. 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’s done.
  4. 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.
  5. 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.
  6. 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.

Notes

Tofu: Can be subbed with chickpeas or tempeh (try this tempeh recipe).

Make in Advance: If making for meal prep, leave the avocado off and store the bowls and sauce separately in containers in the fridge for up to 3 days, adding the sauce and avocado just before serving. Bowls can be reheated in the microwave or enjoyed cold.

Veggies: Vegetables are flexible. Try bell peppers, zucchini, snow peas or baby bok choy in addition to or instead of mushrooms and snap peas.

Quinoa: Can be subbed with brown rice or farro.

Teriyaki Sauce: Blend all ingredients before heating if you want a smooth sauce. Alternatively, use ground ginger and garlic powder instead of fresh to avoid pieces of garlic and ginger in the finished sauce.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 433
  • Fat: 16 g
  • Carbohydrates: 57 g
  • Fiber: 12 g
  • Protein: 23 g

Keywords: teriyaki quinoa bowl, tofu quinoa bowl

Update Note: Originally published on April 4, 2018. New photos and text added on August 19, 2020.