Teriyaki Quinoa Bowl

4.84 from 6 votes

This post may contain affiliate links.

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

Save this recipe!
Get this sent sent to your inbox, plus get new recipes from us every week!
Please enable JavaScript in your browser to complete this form.
Bowl of quinoa, carrots, peas and mushrooms with teriyaki sauce. Sauce and another bowl in the background.

About the Recipe

  • Vegan, nut-free, can be gluten-free.
  • Make some or all in advance for quick and healthy meals.
  • 23 grams of plant-based protein per bow
  • Easy to customize with different grains and veggies.

Ingredients

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. Can be subbed with brown rice or farro.
  • Tofu: Use firm or extra-firm. Can substitute chickpeas or tempeh or try these Teriyaki Chickpea Rice Bowls.
  • Veggies: You’ll need snap peas, carrot, broccoli and mushroom but these are customizable. 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!
  • 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.

This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.

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.

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.

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.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.

Meal Prep & Storing

  • If making for meal prep, leave the avocado off until serving.
  • Store the bowls and sauce separately in containers in the fridge for up to 3 day, 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.

    Pin this now to find it later

    Pin It
    A colorful teriyaki quinoa and tofu bowl with carrot, broccoli and avocado.
    4.84 from 6 votes

    Teriyaki Quinoa Bowl

    By: Deryn Macey
    A filling, hearty, delicious vegan bowl made with a mushroom and snap pea stir-fry, quinoa, veggies and homemade teriyaki sauce.
    Prep: 20 minutes
    Cook: 40 minutes
    Total: 1 hour
    Servings: 4
    Save Recipe
    Enter your email & get the recipe!
    Please enable JavaScript in your browser to complete this form.

    Ingredients 

    For the Quinoa Bowl 

    • 1 cup uncooked quinoa, about 1/2 – 3/4 cup cooked per bowl
    • 350 g package firm or extra-firm tofu
    • 2 cup 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
    • 6 green onions, finely chopped
    • for topping, for topping

    For the Teriyaki Sauce

    • ¼ cup tamari, 60 mL
    • ¼ cup maple syrup, 60 mL
    • 1 tbsp rice wine vinegar, 15 mL
    • 1 tbsp mirin, 15 mL
    • 1 tsp fresh ginger, grated
    • 2 cloves garlic, grated
    • ¼ cup water, 60 mL
    • 2 tsp cornstarch

    Instructions 

    • 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, in a small bowl, combine tamari, maple syrup, vinegar, mirin, ginger and garlic. In another small bowl, whisk together the water and cornstarch. Add both to small saucepan and bring to a simmer over medium heat, stirring frequently until it thickens. This can take anywhere form 5-10 minutes. It should be thick and syrupy when it'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.

    Notes

    Tofu: Can be subbed with chickpeas or tempeh.
    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.

    Nutrition

    Serving: 1bowl, Calories: 433kcal, Carbohydrates: 57g, Protein: 23g, Fat: 16g, Fiber: 12g
    Like this recipe? Rate and comment below!

    Originally published on April 4, 2018.

    You Might Also Like

    Leave a comment

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    14 Comments

    1. 4 stars
      Hi this Buddha bowl was a hit with family (even kids are it all!!) except with comments the sauce was too salty n too heavy , needed more sweetness… I will make again but with a lighter soy sauce / more sugar and water to taste. Thanks!!

    2. 5 stars
      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!

    3. 5 stars
      Love this recipe! Iโ€™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 thatโ€™s pretty to look at and makes for some tasty leftovers!ย 

    4. 5 stars
      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

    5. 5 stars
      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.

      1. Glad you liked it. I agree, quinoa is pretty much fool-proof! Sauce sounds good with OJ, thanks for the feedback.

    6. Definitely going to try this recipe. I’m always looking for new vegan recipes and you really can’t go wrong with a veggie-packed quinoa bowl! ๐Ÿ˜‰