Teriyaki Tofu Bowl
A filling, hearty, delicious vegan bowl made with a mushroom and snap pea stir-fry, quinoa, veggies and homemade teriyaki sauce.
Servings: 4
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