Save Last spring, I cleared out my fridge on a Sunday evening and found half a block of tofu, one ripe mango, and two lonely zucchini. I didn't have a plan, just a spiralizer gathering dust in the drawer and a sudden urge to make something colorful. What started as improvisation turned into this teriyaki quinoa bowl, a recipe I now make at least twice a month. It's bright, it's fast, and it never feels like you're trying too hard.
I made this for a friend who swore she hated tofu, and she scraped her bowl clean without a word. Halfway through her second helping, she looked up and asked if I'd always been this good at cooking. I wasn't, I'd just learned that cornstarch and high heat can make anything crispy. That night taught me that people don't need to be convinced, they just need to taste something that works.
Ingredients
- Extra-firm tofu (or chicken): Press the tofu for at least 15 minutes to squeeze out moisture, otherwise it steams instead of crisps, and nobody wants sad, soggy cubes.
- Cornstarch: This is the secret to that golden, crunchy exterior, it clings to the protein and crisps up beautifully in the oven without any frying.
- Quinoa: Rinse it well or it tastes bitter, I learned that the hard way after serving a bowl that tasted like soap.
- Zucchini and carrots: Spiralizing them raw keeps them crunchy and fresh, plus they soak up the teriyaki sauce without going limp.
- Mango: Use a ripe one, the kind that smells sweet near the stem, it should yield slightly when you press it.
- Gluten-free soy sauce or tamari: Tamari is naturally gluten-free and tastes a little richer, if you can find it, grab it.
- Maple syrup: It adds a gentle sweetness that doesn't scream dessert, honey works too but maple feels cleaner here.
- Toasted sesame oil: A little goes a long way, it smells nutty and warm and makes the whole kitchen feel cozy.
- Fresh ginger and garlic: Grate the ginger on a microplane and mince the garlic fine, they bloom in the sauce and make everything smell alive.
- Sesame seeds: Optional but worth it, toast them in a dry pan for 30 seconds and they taste like tiny bursts of butter.
Instructions
- Get the oven ready:
- Preheat to 200°C (400°F) and line a baking sheet with parchment paper. This keeps cleanup easy and prevents sticking.
- Prep your protein:
- Toss tofu or chicken cubes with cornstarch and olive oil until every piece is lightly coated. Spread them in a single layer so they crisp evenly, crowding makes them steam.
- Bake until golden:
- Slide the tray into the oven and bake for 25 to 30 minutes, flipping halfway through. You want crispy edges and a golden color, not pale and soft.
- Cook the quinoa:
- Rinse quinoa under cold water, then simmer it with water or broth in a covered saucepan for 15 minutes. Fluff it with a fork when done, it should be tender and fluffy, not mushy.
- Spiralize the vegetables:
- Run the zucchini and carrots through a spiralizer or use a julienne peeler to make thin ribbons. Keep them raw, they'll soften slightly when the warm sauce hits them.
- Make the teriyaki sauce:
- Combine soy sauce, maple syrup, rice vinegar, sesame oil, ginger, and garlic in a small saucepan and bring to a gentle simmer. Stir in the cornstarch slurry and cook for 1 to 2 minutes until it thickens and coats the back of a spoon.
- Assemble the bowls:
- Divide quinoa among four bowls, then top with spiralized vegetables, baked protein, diced mango, and sliced spring onions. Drizzle teriyaki sauce over everything and sprinkle with sesame seeds if you like.
- Serve right away:
- These bowls are best eaten fresh while the quinoa is warm and the vegetables are still crisp. Everything mingles beautifully on the first bite.
Save One weeknight, I packed these bowls into containers for lunch the next day, and my coworker asked if I'd ordered takeout. When I told her I made it at home in less than an hour, she didn't believe me until I sent her the recipe. That's when I realized this dish doesn't just feed you, it makes you look like you have your life together even when you absolutely don't.
Make It Your Own
This bowl is flexible in the best way. Swap quinoa for brown rice, cauliflower rice, or even soba noodles if you want something chewier. Add roasted cashews or peanuts for crunch, or toss in edamame for extra protein. I've made this with shrimp instead of tofu, and it worked beautifully. If mango isn't in season, diced pineapple or even thinly sliced apple adds that same sweet contrast.
Storing and Reheating
Store the components separately if you can: quinoa and protein in one container, spiralized vegetables and mango in another, sauce in a small jar. This keeps the vegetables from getting soggy and the quinoa from absorbing all the sauce. Reheat the quinoa and protein gently in the microwave or on the stovetop, then assemble fresh. The whole thing keeps well in the fridge for up to three days, though the mango tastes best on day one.
Pairing and Serving
This bowl is complete on its own, but if you want to stretch it for company, serve it alongside a simple cucumber salad dressed with rice vinegar and a pinch of salt. A cold glass of Riesling or a sparkling water with lime feels just right. I've also served it with miso soup on the side for a more filling meal.
- Sprinkle with extra spring onions and sesame seeds right before serving for a fresh finish.
- If you like heat, add a drizzle of sriracha or chili oil on top.
- Double the teriyaki sauce and keep extra in the fridge, it's good on everything from roasted vegetables to scrambled eggs.
Save This bowl has become my answer to the question of what to make when I want something healthy that doesn't taste like punishment. It's colorful, it's satisfying, and it reminds me that good food doesn't have to be complicated.
Recipe FAQ
- → Can I make this ahead of time?
Yes, prepare components up to 3 days in advance. Store quinoa, protein, vegetables, and sauce separately. Reheat protein and quinoa, then assemble with fresh toppings when ready to serve.
- → What can I use instead of a spiralizer?
A julienne peeler works well for creating vegetable noodles. Alternatively, use a regular vegetable peeler for wide ribbons or simply slice zucchini and carrots into thin strips with a knife.
- → Is the teriyaki sauce spicy?
No, this sauce balances sweet and savory flavors without heat. Add sriracha or red pepper flakes if you prefer some spice in your bowl.
- → Can I use frozen mango?
Fresh mango provides best texture, but thawed frozen mango works in a pinch. Pat it dry before adding to prevent excess moisture in your bowl.
- → How do I store leftovers?
Keep components separate in airtight containers in the refrigerator for up to 4 days. Reheat protein and quinoa gently, then add fresh vegetables and sauce before serving.
- → What other grains work well?
Brown rice, cauliflower rice, or even noodles make excellent substitutes for quinoa. Adjust cooking time accordingly based on your chosen grain.