Teriyaki Quinoa Schale

This Easy Teriyaki Quinoa Bowl is a vibrant and Asian-inspired main dish that is as nourishing as it is delicious. With a perfect balance of golden crispy tofu or chicken, spiralized vegetables, and sweet mango over fluffy quinoa, it is a wholesome meal that can be prepared in about 50 minutes.

Merken

A vibrant, nourishing bowl featuring crispy baked tofu or chicken, spiralized zucchini and carrots, sweet mango, and a flavorful gluten-free teriyaki sauce over fluffy quinoa. This dish is perfect for a quick, healthy meal that satisfies both the eyes and the palate with its bright colors and rich textures.

Ingredients

• Protein: 400 g extra-firm tofu, pressed and cubed (or 400 g boneless, skinless chicken breast, cut into cubes), 2 tbsp cornstarch, 1 tbsp olive oil
• Grains: 200 g (1 cup) quinoa, rinsed, 500 ml (2 cups) water or vegetable broth
• Vegetables & Fruit: 2 medium zucchini, spiralized, 2 medium carrots, spiralized, 1 ripe mango, peeled and diced, 2 spring onions, thinly sliced, 1 tbsp sesame seeds (optional)
• Teriyaki Sauce (Gluten-Free): 60 ml (1/4 cup) gluten-free soy sauce or tamari, 2 tbsp maple syrup or honey, 1 tbsp rice vinegar, 2 tsp toasted sesame oil, 2 tsp fresh ginger, grated, 2 cloves garlic, minced, 1 tbsp cornstarch mixed with 2 tbsp water

Instructions

Step 1

Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.

Step 2

For tofu: Toss tofu cubes with cornstarch and olive oil. For chicken: Toss chicken cubes with cornstarch and olive oil. Arrange in a single layer on the baking sheet.

Step 3

Bake for 25-30 minutes, flipping halfway, until tofu is golden and crisp or chicken is cooked through and lightly browned.

Step 4

Meanwhile, rinse quinoa under cold water. In a saucepan, combine quinoa and water or broth. Bring to a boil, reduce heat, cover, and simmer for 15 minutes, or until liquid is absorbed. Fluff with a fork.

Step 5

Spiralize zucchini and carrots. Set aside.

Step 6

In a small saucepan, combine soy sauce, maple syrup, rice vinegar, sesame oil, ginger, and garlic. Bring to a gentle simmer. Stir in the cornstarch slurry and cook until thickened, about 1-2 minutes. Remove from heat.

Step 7

To assemble: Divide quinoa among bowls. Top with spiralized vegetables, baked tofu or chicken, mango, and spring onions. Drizzle with teriyaki sauce and sprinkle with sesame seeds if using.

Step 8

Serve immediately.

Zusatztipps für die Zubereitung

To prepare this dish efficiently, use a spiralizer or julienne peeler for the zucchini and carrots. Ensure you have a baking sheet, saucepan, and mixing bowls ready. For the fluffiest quinoa, always rinse it under cold water before cooking to remove any natural bitterness.

Varianten und Anpassungen

For extra crunch, add chopped roasted cashews or peanuts. You can substitute brown rice or cauliflower rice for quinoa if preferred. For a vegan version, stick with tofu and use maple syrup in the sauce. Be aware that this recipe contains soy and sesame; always check labels for gluten-free certification on your soy sauce or tamari.

Serviervorschläge

Assemble the bowls by layering the fresh spiralized vegetables and crispy protein over the quinoa, finishing with the sweet mango and a generous drizzle of teriyaki glaze. Pair this light yet filling meal with a fruity white wine such as Riesling for a complete dining experience.

Merken

This Easy Teriyaki Quinoa Bowl is a fantastic addition to a healthy recipe rotation. Per serving (tofu version), it provides 410 calories, 11 g of total fat, 58 g of carbohydrates, and 18 g of protein, making it as nutritious as it is flavorful. Enjoy this fresh and vibrant meal immediately for the best results.

Rezept-Fragen

→ Kann ich Tofu durch Hähnchen ersetzen?

Ja, Sie können 400g Hähnchenbrust ohne Knochen und Haut in Würfel schneiden und anstelle von Tofu verwenden. Die Garzeit und Zubereitung bleiben identisch.

→ Wie lange bleibt die Teriyaki-Soße haltbar?

Die selbstgemachte Teriyaki-Soße hält sich im verschlossenen Gefäß im Kühlschrank bis zu zwei Wochen. Vor dem Gebrauch gut umrühren und bei Bedarf leicht erwärmen.

→ Kann ich Quinoa durch anderes Getreide ersetzen?

Absolut, brauner Reis oder Blumenkohlreis eignen sich hervorragend als Alternative. Passen Sie die Garzeit entsprechend an - brauner Reis benötigt länger, Blumenkohlreis weniger Zeit.

→ Ist dieses Gericht glutenfrei?

Ja, wenn Sie Tamari anstelle von Sojasauce verwenden und alle Zutaten auf glutenfreie Herstellung prüfen, ist das komplette Gericht glutenfrei.

→ Wie kann ich die Teriyaki-Soße an meinen Geschmack anpassen?

Verringern oder erhöhen Sie den Ahornsirup für weniger oder mehr Süße. Für weniger Salz verwenden Sie weniger Tamari. Fügen Sie额外的 Chiliflocken für Schärfe hinzu.

→ Kann ich die Zutaten vorbereiten?

Der Quinoa kann einen Tag im Voraus gekocht werden. Spiralisiertes Gemüse bleibt bis zu zwei Tage frisch. Die Teriyaki-Soße kann bis zu einer Woche vorher zubereitet werden.