This vegan teriyaki tofu bowl is simple to prepare with wholesome ingredients and finished with a quick, flavorful homemade teriyaki sauce.
About the Recipe
- Vegan and nut-free. Can be made gluten-free by using tamari.
- Great for meal prep: make the components ahead for quick lunches or dinners.
- Provides about 23 grams of plant-based protein per serving.
- Highly customizable—swap grains or vegetables to suit your pantry.
Ingredients
- Quinoa: 1 cup uncooked (yields about 2–3 cups cooked). Can substitute brown rice or farro.
- Tofu: 350 g firm or extra-firm block. Chickpeas or tempeh work as alternatives.
- Vegetables: snap peas, mushrooms, broccoli and grated carrot. Use bell pepper, zucchini or baby bok choy if you prefer.
- Teriyaki sauce: tamari or soy sauce, maple syrup, rice wine vinegar, mirin, fresh ginger, garlic, water and cornstarch to thicken.
See the recipe card below for exact amounts and full instructions.
Step by Step Instructions
Step 1. Preheat the oven to 400°F (200°C). Cut the tofu into cubes, slabs, or triangles. Toss with 2 tablespoons soy sauce or tamari and a pinch of black pepper. Spread the pieces on a parchment-lined baking sheet and bake 25–35 minutes, until golden and slightly crisp.
Step 2. While the tofu bakes, cook the quinoa. Follow package directions or bring 2 cups water to a boil, add 1 cup uncooked quinoa, cover and simmer gently for 15 minutes. Remove from heat, let rest 5 minutes, then fluff with a fork.
Quick Tip: Prep the mushrooms, peas and broccoli before making the sauce so you can finish everything together.
Step 3. Make the teriyaki sauce: combine tamari, maple syrup, rice wine vinegar, mirin, grated ginger and garlic in a small saucepan. Whisk cornstarch into the water, then add to the pan. Bring to a light boil over medium heat, stirring frequently, until the sauce thickens to a glossy, syrupy consistency (about 4–10 minutes).
Step 4. Heat 1/2 teaspoon oil, a splash of water, or a little vegetable broth in a nonstick skillet. Stir-fry sliced mushrooms and snap peas over high heat for 6–7 minutes until mushrooms brown and peas are tender-crisp. Add broccoli to the pan or steam it separately until bright green and tender but not soft.
Note: Use a little oil or broth to prevent sticking; keep veggies slightly crunchy for best texture.
Step 5. Assemble the bowls: divide quinoa, stir-fried veggies, steamed broccoli, grated carrot, avocado slices and baked tofu among four bowls or meal containers. Drizzle each serving with teriyaki sauce and finish with sesame seeds and chopped green onions. Serve immediately or pack for later.
Meal Prep & Storing
- For meal prep, keep avocado out until serving to avoid browning.
- Store bowls and sauce separately in airtight containers in the refrigerator for up to 3 days. Add sauce and avocado just before eating.
- Bowls reheat well in the microwave or can be enjoyed cold.
More Vegan Bowls
- Mediterranean quinoa bowls with tofu feta
- Cauliflower quinoa tabouli bowls
- Roasted cauliflower and broccoli bowls
- Vegan quinoa power bowls
- Roasted carrot, kale and quinoa bowls
Teriyaki Tofu Bowl
Ingredients
For the Quinoa Bowl
- 1 cup uncooked quinoa (about 1/2–3/4 cup cooked per bowl)
- 350 g firm or extra-firm tofu
- 2 cups sliced white or cremini mushrooms (about 200 g)
- 2 heaping cups fresh snap peas (about 225 g)
- 1 cup peeled, grated carrot
- 2 cups broccoli florets, lightly steamed
- 1 avocado, sliced (about 1/4 per bowl)
- 6 green onions, finely chopped
- Sesame seeds for topping
For the Teriyaki Sauce
- 1/4 cup tamari (60 mL)
- 1/4 cup maple syrup (60 mL)
- 1 tbsp rice wine vinegar (15 mL)
- 1 tbsp mirin (15 mL)
- 1 tsp fresh grated ginger
- 2 cloves garlic, grated
- 1/4 cup water (60 mL)
- 2 tsp cornstarch
Instructions
- Preheat oven to 400°F. Cut tofu and toss with 2 tbsp soy sauce or tamari and a pinch of black pepper. Bake on a lined tray for 25–35 minutes until browned and slightly crispy.
- Cook quinoa according to package directions or simmer 1 cup quinoa in 2 cups boiling water, covered, for 15 minutes. Remove from heat and fluff after resting 5 minutes.
- Combine tamari, maple syrup, rice wine vinegar, mirin, grated ginger and garlic in a saucepan. Mix cornstarch into the water, add to the pan and simmer over medium heat, stirring, until thick and glossy (about 5–10 minutes).
- Heat 1/2 tsp olive oil (or a splash of water/broth) in a nonstick skillet. Stir-fry mushrooms and snap peas on high until mushrooms brown and peas are tender-crisp, about 6–7 minutes. Add or steam broccoli until bright green and tender.
- Divide quinoa, stir-fried vegetables, steamed broccoli, carrot, avocado and baked tofu among 4 bowls. Drizzle with teriyaki sauce and finish with sesame seeds and green onions. Serve immediately or pack for later.
Notes
Tofu: Can be substituted with chickpeas or tempeh.
Make in advance: For meal prep, omit avocado until serving. Store bowls and sauce separately in the refrigerator for up to 3 days.
Veggies: Flexible—try bell peppers, zucchini, snow peas or baby bok choy.
Quinoa: Swap for brown rice or farro if you prefer a different grain.
Nutrition
Calories: 433 kcal,
Carbohydrates: 57 g,
Protein: 23 g,
Fat: 16 g,
Fiber: 12 g
Originally published on April 4, 2018.