Teriyaki Tofu Quinoa Bowls
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Quinoa bowls topped with teriyaki-glazed tofu, roasted vegetables, and avocado. Protein-packed with deep umami flavors from the teriyaki sauce. Nutritious and satisfying for meal prep.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 1 cup uncooked quinoa (soaked and rinsed*)
- 16 ounces super firm tofu (diced into 1-inch cubes)
- 2 tablespoon extra virgin olive oil (divided; plus more if roasting broccoli)
- ½ yellow onion (finely chopped)
- 8 ounces cremini mushrooms (sliced)
- 1 bundle lacinato kale (destemmed and finely chopped)
- 2 cups broccoli florets
- ½ tablespoon cornstarch
- 1 avocado (sliced)
- ¼ cup reduced-sodium tamari
- 3 tablespoons mirin (rice wine vinegar)
- 3 tablespoons water
- 1 tablespoon grated fresh ginger (or 1 teaspoon ground ginger)
- 1 tablespoon minced garlic (or 1 teaspoon garlic powder)
- 2 teaspoons honey (or pure maple syrup )
- 1 teaspoon sesame oil
At a glance
PER SERVING · TIME 240M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 30m
- Cook
- 30m
- Sodium
- 937mg
- Total sugar
- 14g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 1751mg
- Calcium
- 350mg
- Iron
- 10mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 30M
- SODIUM
- 937MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.