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Vegan Teriyaki Quinoa Bowl with Tofu and Veggies | A Healthy Vegan Meal for Lunch or Dinner | gluten-free

Teriyaki Quinoa Bowl


  • Author: Deryn Macey
  • Prep Time: 20 mins
  • Cook Time: 40 mins
  • Total Time: 1 hour
  • Yield: 4
  • Category: Entree
  • Cuisine: Vegan

Description

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


Ingredients

For the Quinoa Bowl 

  • 1 cup uncooked quinoa or about 1/2 – 3/4 cup cooked quinoa per bowl
  • 1 package firm or extra-firm tofu
  • 2 cups sliced white or cremini mushrooms (200 g)
  • 2 heaping cups 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
  • 1/4 cup water
  • 2 tbsp pure 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. Bake the tofu. Cut the tofu into cubes or slabs and toss with a pinch of sea salt, soy sauce and black pepper. Place on a silicone mat or parchment paper lined baking sheet and bake at 400 degrees until browned, flipping half-way through. This should take 25-40 minutes.
  2. Cook the quinoa. Cook the quinoa according to package directions or bring 2 cups of water to a boil, add 1 cup of uncooked quinoa, reduce to a simmer and cook for about 15 minutes until he quinoa has absorbed all the water. Remove from heat and fluff with a fork.
  3. Make the teriyaki sauce. To make the teriyaki sauce, add all of the ingredients to a small saucepan and cook 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 done.
  4. Stir-Fry the mushrooms and peas. While everything is cooking, 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 10 minutes.
  5. Assemble the bowls. To assemble the bowls, divide the quinoa, stir-fried peas and mushrooms, avocado, green onion, 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 serve.

Nutrition

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

Keywords: asian, salad, stir-fry, dinner

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