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- 14 oz firm tofu, pressed and cubed - 1 cup cooked quinoa - 1 cup broccoli florets - 1 cup bell peppers, sliced (red and yellow) - 1 cup snap peas - 2 tablespoons sesame oil - ½ cup homemade or store-bought teriyaki sauce - 2 tablespoons soy sauce (or tamari for gluten-free) - 1 tablespoon fresh ginger, minced - 2 cloves garlic, minced - 1 tablespoon sesame seeds - Green onions, sliced (for garnish) - Avocado slices for topping Tofu is a great source of protein and helps build strong muscles. Quinoa is full of fiber and keeps you full longer. Broccoli and bell peppers add vitamins and minerals that support your health. Snap peas are crunchy and full of antioxidants. Ginger and garlic boost your immune system. Sesame seeds provide healthy fats and add crunch. By mixing these ingredients, you create a meal that is tasty and good for your body. {{ingredient_image_1}} First, press the tofu for about 30 minutes. This helps remove extra moisture. After pressing, cut the tofu into bite-sized cubes. This size will help it cook evenly and absorb flavors. Next, take a bowl and mix the cubed tofu with teriyaki sauce, soy sauce, minced ginger, and garlic. Let the tofu marinate for at least 15 minutes. This step is key for getting rich flavors into the tofu. If you haven't cooked quinoa yet, rinse 1/2 cup of it under cold water. Then, boil it in 1 cup of water. Let it simmer until it's fluffy. This usually takes about 15 minutes. Quinoa is a great base for your bowl. Now, heat 1 tablespoon of sesame oil in a large skillet over medium-high heat. Add the marinated tofu cubes. Cook them for about 8 to 10 minutes. Turn them occasionally until they turn golden and crispy. Once done, remove the tofu from the skillet and set it aside. In the same skillet, add another tablespoon of sesame oil. Next, toss in the broccoli florets, bell peppers, and snap peas. Sauté these veggies for about 5 to 7 minutes. You want them to be tender-crisp for the best bite. To assemble, place a scoop of cooked quinoa in serving bowls. Top it with your sautéed vegetables and crispy tofu cubes. For the final touch, sprinkle sesame seeds and sliced green onions over the top. If you like, add avocado slices for an extra creamy flavor. A drizzle of teriyaki sauce can add even more taste! Pressing tofu is key to getting rid of extra water. Start by wrapping the tofu block in a clean kitchen towel. Place a heavy object, like a skillet or books, on top. Let it sit for at least 30 minutes. This helps the tofu absorb flavors better when you marinate it. To make tofu crispy, ensure it's well-pressed first. After marinating, use a hot skillet with sesame oil. Cook the tofu cubes for 8 to 10 minutes. Turn them often to get all sides golden. The high heat helps create a nice crust. You can also try air frying or baking tofu. For air frying, preheat your air fryer to 375°F. Cook the marinated tofu cubes for about 15 to 20 minutes. Shake the basket halfway through for even cooking. If baking, spread the cubes on a lined baking sheet and bake at 400°F for 25 to 30 minutes. For teriyaki sauce, you have options! You can use store-bought sauce for convenience or make your own for fresh flavor. Combining soy sauce, mirin, and sugar creates a tasty homemade version. Adjust the sweetness to your liking, and don't forget to add garlic or ginger for extra flavor! Pro Tips Press Tofu Thoroughly: Ensure that the tofu is pressed well to remove as much moisture as possible. This helps achieve a firmer texture and allows it to absorb more marinade, enhancing the overall flavor. Customize the Veggies: Feel free to substitute or add any of your favorite vegetables. Carrots, zucchini, or bok choy can also work well in this bowl, adding different flavors and textures. Make it Spicy: For an extra kick, consider adding red pepper flakes or a drizzle of sriracha to the teriyaki sauce during marination. This will give your dish a delightful heat. Perfectly Cooked Quinoa: To ensure fluffy quinoa, rinse it thoroughly before cooking. This removes the natural coating called saponin, which can impart a bitter flavor if not washed off. {{image_2}} You can switch up the protein in your Teriyaki Tofu Power Bowl. If you want chicken, use boneless, skinless chicken breasts. Cut them into bite-sized pieces and cook them the same way as the tofu. You can also try tempeh. It's made from fermented soybeans and has a delicious, nutty flavor. Just cube it like tofu and marinate it in the teriyaki sauce. If you want to keep it vegetarian or vegan, tofu is great. But you can also use seitan. Seitan is made from wheat gluten and has a chewy texture. It absorbs flavors well. You can marinate it just like tofu. Another option is chickpeas. They are high in protein and add a nice bite. Just toss them in the teriyaki sauce and sauté until warm. Using seasonal veggies can make your power bowl fresh and tasty. In spring, try asparagus or snap peas. In summer, add zucchini or corn. Fall brings great flavors like butternut squash or Brussels sprouts. In winter, you can use hearty greens like kale or Swiss chard. Just sauté them until tender-crisp and mix them in! These variations help you customize your bowl. Play around with flavors and textures to find your favorite mix! Store any leftovers in an airtight container. Make sure to cool the dish to room temperature first. This keeps the tofu and veggies fresh. Place it in the fridge for up to three days. If you want to keep it longer, consider freezing it. To reheat, use the microwave or a skillet. If using the microwave, heat in short bursts. Stir in between to avoid uneven heating. If using a skillet, add a splash of water to keep it moist. Heat on medium until warm, about 5-7 minutes. This helps keep the tofu crispy and the veggies crisp-tender. You can freeze the Teriyaki Tofu Power Bowl for meal prep. However, tofu can change texture after freezing. For best results, freeze the cooked tofu and veggies separately. Place them in freezer-safe bags. When ready to eat, thaw in the fridge overnight. Reheat in a skillet for the best texture. To make teriyaki sauce, you need simple ingredients. Mix ¼ cup soy sauce, ¼ cup mirin, and 2 tablespoons sugar in a pot. Heat it on low until the sugar dissolves. Add 1 tablespoon of cornstarch mixed with 2 tablespoons of water to thicken. Stir until it’s smooth and shiny. This sauce works well for marinades, too. Yes, this recipe can be gluten-free. Use tamari instead of soy sauce for a gluten-free option. Make sure the teriyaki sauce you use is also gluten-free. Many brands offer gluten-free options, so check the label. Absolutely! You can add any vegetables you like. Carrots, zucchini, or spinach are great choices. Just chop them small and sauté them with the other veggies. This way, you can customize your bowl based on what you have or what you enjoy. Some great sides include steamed rice or a fresh salad. You can also serve it with pickled vegetables for a tangy touch. For a heartier meal, add a side of edamame. These sides balance the flavors in your bowl nicely. In this article, we explored how to make a Teriyaki Tofu Power Bowl. You learned about essential ingredients, recipe steps, and important tips for success. We also discussed protein alternatives, storage options, and common FAQs. Remember, you can adjust this bowl to fit your taste and needs. Enjoy your cooking journey, and make this dish your own! You will love how tasty and nutritious it can be.

Teriyaki Tofu Power Bowl

A nutritious and flavorful bowl featuring marinated tofu, quinoa, and fresh vegetables.
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Course Main Course
Cuisine Asian
Servings 2
Calories 400 kcal

Ingredients
  

  • 14 oz firm tofu, pressed and cubed
  • 1 cup cooked quinoa
  • 1 cup broccoli florets
  • 1 cup bell peppers, sliced (red and yellow)
  • 1 cup snap peas
  • 2 tablespoons sesame oil
  • 0.5 cup homemade or store-bought teriyaki sauce
  • 2 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon fresh ginger, minced
  • 2 cloves garlic, minced
  • 1 tablespoon sesame seeds
  • Green onions, sliced (for garnish)
  • Optional: avocado slices for topping

Instructions
 

  • Prepare the Tofu: Begin by pressing the tofu for about 30 minutes to remove excess moisture. Once pressed, cut it into bite-sized cubes.
  • Marinate the Tofu: In a bowl, combine the cubed tofu, teriyaki sauce, soy sauce, minced ginger, and garlic. Let it marinate for at least 15 minutes to absorb the flavors.
  • Cook the Quinoa: If not already prepared, rinse 1/2 cup of quinoa under cold water and cook it according to package instructions. Typically, this involves boiling it in 1 cup of water and letting it simmer until fluffy.
  • Sauté the Tofu: In a large skillet, heat 1 tablespoon of sesame oil over medium-high heat. Add the marinated tofu and cook for about 8–10 minutes, turning occasionally until it's golden and crispy on all sides. Remove from the skillet and set aside.
  • Sauté the Vegetables: In the same skillet, add the remaining tablespoon of sesame oil. Sauté the broccoli florets, bell peppers, and snap peas for about 5-7 minutes, or until they're tender-crisp.
  • Assemble the Bowl: In serving bowls, add a scoop of cooked quinoa as the base. Top it with sautéed vegetables and crispy teriyaki tofu cubes.
  • Garnish and Serve: Sprinkle sesame seeds and sliced green onions over the top. If desired, add avocado slices for an extra creaminess. Drizzle a little additional teriyaki sauce if you like more flavor.

Notes

Feel free to customize the vegetables based on your preference.
Keyword healthy, quinoa, tofu, vegetarian