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overhead of teriyaki quinoa bowls with mango, tofu and sesame dressing

Teriyaki Quinoa Bowls

These vegetarian teriyaki quinoa bowls are made with sweet mango, fresh and snappy vegetables and hearty quinoa for a plant-based meal.
Course Main Course
Cuisine Asian
Keyword baked tofu, meal prep, quinoa bowl, teriyaki
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 2 quinoa bowls
Calories 661kcal


for the bowls:

  • 1 cup cooked quinoa
  • 1 small zucchini
  • 1 small carrot
  • 1 cup diced mango

for the tofu:

  • 1 12oz packaged super firm tofu (I like this one)
  • 1 tablespoon wheat-free tamari
  • 1 teaspoon Asian hot sauce
  • 1 teaspoon sesame oil
  • 1 garlic clove crushed

for the sauce:

  • 2 teaspoon wheat-free tamari
  • 1 teaspoon Asian hot sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon rice vinegar
  • 1/2 teaspoon honey or maple syrup for vegan
  • 1 garlic clove crushed (optional)
  • 1/2 teaspoon freshly grated ginger
  • Spritz of lime juice optional


  • Preheat the oven 375 degrees F.
  • If pressing tofu, either use a tofu press OR place the tofu on a paper towel lined plate. Add another layer of paper towel on top of the tofu. Place something heavy on top (like cookbooks or a tea kettle) and let stand for 20 - 30 minutes. Then cut into squares.
  • If not pressing the tofu, cut immediately into squares.
  • Add tofu to a large mixing bowl. In a small bowl whisk together the marinade ingredients. Pour over the tofu, mix and let stand for at least 10 minutes. Transfer tofu to a baking sheet.
  • Bake tofu for 35 - 45 minutes until nice and crispy. Flip tofu over part way through to ensure even cooking. When done, remove from oven and prepare you bowls.
  • Whisk together sauce ingredients in a small bowl, then evenly distribute the bowl ingredients into two serving dishes and top with sauce.
  • Serve immediately and enjoy!


Calories: 661kcal | Carbohydrates: 119g | Protein: 26g | Fat: 9g | Saturated Fat: 1g | Sodium: 1086mg | Potassium: 793mg | Fiber: 10g | Sugar: 70g | Vitamin A: 17745IU | Vitamin C: 42mg | Calcium: 156mg | Iron: 9.8mg