Save to Pinterest My neighbor handed me a spiralizer one afternoon, insisting it would change my weeknight dinners. I was skeptical until I tossed ribbons of zucchini and carrot into a bowl with crispy tofu and homemade teriyaki sauce. The colors alone made me smile, and the balance of sweet mango against savory protein felt like exactly what my tired brain needed. Now this bowl is my default when I want something fast, nourishing, and bright enough to lift my mood.
I made this for a friend who swore she hated tofu, and I watched her scrape every last cube from her bowl. She kept asking what I did to make it so crispy, and the answer was almost embarrassingly simple: cornstarch and a hot oven. That night taught me that texture matters as much as flavor, and that a good sauce can turn skeptics into believers. Now I keep extra firm tofu in my fridge at all times, just in case someone needs convincing.
Ingredients
- Extra firm tofu or chicken breast: Press the tofu for at least 15 minutes to remove excess moisture, which helps it crisp up beautifully in the oven, or use chicken for a heartier protein option.
- Cornstarch: This is the secret to achieving a golden, crispy exterior on both tofu and chicken without any frying.
- Quinoa: Rinse it well to remove the natural bitter coating, then cook it in vegetable broth instead of water for a deeper, richer flavor.
- Zucchini and carrots: Spiralizing them creates delicate ribbons that add crunch and color without any cooking required.
- Mango: Choose a ripe mango that yields slightly to pressure, its sweetness balances the salty, savory teriyaki sauce perfectly.
- Gluten free soy sauce or tamari: Tamari has a slightly smoother, less sharp taste than regular soy sauce and keeps this dish completely gluten free.
- Maple syrup: It adds a gentle sweetness that does not overpower, and it blends more smoothly into the sauce than granulated sugar.
- Toasted sesame oil: Just a small amount brings a nutty, aromatic depth that makes the whole bowl feel more complete.
- Fresh ginger and garlic: Grate the ginger finely so it melts into the sauce, and mince the garlic to release its full fragrance.
- Sesame seeds and spring onions: These finishing touches add a pop of color, a hint of crunch, and a fresh, mild onion note.
Instructions
- Prep the oven and protein:
- Preheat your oven to 200 degrees Celsius and line a baking sheet with parchment paper to prevent sticking. Toss your tofu or chicken cubes with cornstarch and olive oil until every piece is lightly coated, then spread them out in a single layer so they crisp evenly.
- Bake until golden:
- Slide the baking sheet into the oven and bake for 25 to 30 minutes, flipping the pieces halfway through so all sides turn golden and crisp. You will know the tofu is ready when the edges are firm and slightly browned, and the chicken should reach an internal temperature of 75 degrees Celsius.
- Cook the quinoa:
- While the protein bakes, rinse the quinoa under cold water until the water runs clear, then combine it with water or vegetable broth in a saucepan. Bring it to a boil, reduce the heat to low, cover, and simmer for 15 minutes until the liquid is absorbed and the quinoa is fluffy.
- Prepare the vegetables:
- Use a spiralizer or julienne peeler to create long, thin ribbons from the zucchini and carrots, then set them aside at room temperature. These stay raw and add a refreshing crunch to the finished bowl.
- Make the teriyaki sauce:
- In a small saucepan, whisk together the soy sauce, maple syrup, rice vinegar, sesame oil, grated ginger, and minced garlic, then bring the mixture to a gentle simmer. Stir in the cornstarch slurry and cook for 1 to 2 minutes until the sauce thickens enough to coat the back of a spoon.
- Assemble the bowls:
- Divide the fluffy quinoa among four bowls, then arrange the spiralized vegetables, baked protein, diced mango, and sliced spring onions on top. Drizzle the warm teriyaki sauce over everything and finish with a sprinkle of sesame seeds if you like.
Save to Pinterest One evening, I set out all the toppings in small bowls and let everyone build their own teriyaki bowl at the table. My youngest piled on extra mango and skipped the spring onions, while my partner loaded up on tofu and sesame seeds. Watching them customize their dinners reminded me that the best recipes are the ones flexible enough to make everyone feel at home.
How to Store and Reheat
Store the cooked quinoa, baked protein, and teriyaki sauce in separate airtight containers in the fridge for up to four days. Keep the spiralized vegetables and mango separate and add them fresh when you assemble each bowl, because they lose their crunch if stored with warm ingredients. Reheat the quinoa and protein gently in the microwave or on the stovetop, then drizzle with warmed sauce and top with fresh vegetables. I have found that the tofu crisps up again nicely if you reheat it in a hot skillet for a minute or two.
Swaps and Variations
If you do not have a spiralizer, just julienne the vegetables with a knife or use a vegetable peeler to create thin ribbons. You can swap the quinoa for brown rice, cauliflower rice, or even soba noodles if you are not strictly gluten free. For a nut free crunch, try roasted sunflower seeds instead of sesame seeds, and if mango is out of season, diced pineapple or sliced bell pepper works beautifully. I have also added edamame, snap peas, and even roasted sweet potato cubes when I had them on hand, and the bowl welcomed every addition.
Serving Suggestions
This bowl is filling enough to stand alone, but it pairs wonderfully with a simple cucumber salad dressed in rice vinegar or a small cup of miso soup on the side. If you are serving it for guests, set out extra teriyaki sauce, chili flakes, and lime wedges so everyone can adjust the heat and brightness to their liking. A crisp, lightly sweet white wine like Riesling complements the sweet and savory flavors without competing with them.
- Offer chopsticks and small spoons so everyone can enjoy the mix of textures.
- Double the teriyaki sauce recipe and keep extra in the fridge for drizzling over roasted vegetables or grilled fish.
- For a fun twist, serve the bowl over crispy rice cakes or lettuce cups for a lighter, hand held option.
Save to Pinterest This bowl has become my go to whenever I need a meal that feels like a small celebration without any fuss. I hope it brings the same bright, satisfying comfort to your table.
Recipe Questions & Answers
- → Can I make this bowl ahead of time?
Yes, prepare components up to 3 days ahead. Store quinoa, baked tofu, vegetables, and sauce separately. Reheat tofu and quinoa before assembling with fresh vegetables and sauce.
- → What can I use instead of tofu?
Chicken breast cubes work beautifully following the same baking method. Edamame, chickpeas, or tempeh also make excellent protein options for this bowl.
- → Is the teriyaki sauce spicy?
No, the sauce balances savory soy with sweet maple syrup and aromatic ginger-garlic. Add sriracha or red pepper flakes if you enjoy some heat.
- → Do I need a spiralizer?
A spiralizer creates beautiful noodles, but you can also use a julienne peeler, mandoline, or simply slice vegetables into thin strips with a knife.
- → Can this bowl be frozen?
Freeze quinoa and baked tofu separately for up to 3 months. Add fresh vegetables and sauce after reheating for best texture and flavor.
- → How do I prevent soggy tofu?
Press tofu for 15-20 minutes before cubing to remove excess moisture. Coating with cornstarch creates a crispy exterior while baking at high heat.