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Teriyaki Tofu Nourish Bowl Recipe | Plant Sourced

tofu nourish bowl in large slate grey pasta bowl

For my final recipe of vitamin A month, I wanted to make another recipe that included lots of different sources, as well as being full of other vitamins and minerals. This teriyaki tofu nourish bowl recipe is a great option for lunch or dinner, and it’s a good alternative to a traditional salad for autumn and winter as most of the ingredients are hot. However, everything in here can be eaten cold too so it’s a good meal prep option for healthy lunches.  

Suggested Post: Plant Based Sources of Vitamin A

Now, this recipe contains tofu. Regular readers will know that it isn’t the kind of thing that eat/ include in recipes often. For some reason, I just thought it was a good fit for this bowl. However, now a tofu fan? The bowl is great without it, the quinoa and vegetable mix alone still work for a lunch bowl, or you could sub the tofu for some beans/ roasted chickpeas or another alternative protein source of your choice if you wanted to bulk the bowl up.  

Vitamin A Sources  

The vitamin A in this recipe comes from the pepper, orange vegetable of choice (see recipe below) and the spinach. Per serving, each nourish bowl contains 837µg, this will vary depending on the vegetables you opt for. I opted for a 50/50 mix of sweet potato and butternut squash.  

Of the 837µg, the main sources provide the following amounts per serving:  

  • Red pepper – 93µg 
  • Butternut squash – 286v 
  • Sweet potato – 355µg 
  • Spinach – 188µg 

Nutritional Information  

Aside from the vitamin A, this bowl is incredibly high in vitamins C, K, B5, B6 and calcium. It’s also a source of omegas 3 & 6, as well as smaller amounts of several other vitamins and minerals.  

  • Vitamin C – 130mg (172% RDA) 
  • Calcium – 623mg  (89% RDA) 
  • B6 – 0.7mg (51% RDA) 
  • Vitamin K – 201µg (223% RDA) 
  • B5 – 2.6mg (51% RDA) 

376kcal 

Teriyaki Tofu Nourish Bowl Recipe  

This nourish bowl might seem complicated at first glance because there are several different components but each one is very easy to make alone, then all you have to do is throw it together. As I mentioned above, this is a nice lunch option for autumn as the majority of the ingredients are warm, but you can eat everything cold so it’s a good meal prep for midweek work lunches.  

tofu nourish bowl in large slate grey pasta bowl
5 from 3 votes
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Teriyaki Tofu Nourish Bowl Recipe

Healthy nutrient dense lunch option, serve hot or cold.
Course Lunch, Main Course, Salad
Keyword Nourish Bowl, Teriyaki Tofu
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 2
Calories 376 kcal

Ingredients

Tofu

  • 1 block extra firm smoked tofu cubed
  • 1-2 tbsp teriyaki marinade sauce

Quinoa

  • 60 g dry quinoa
  • 180 ml of vegetable stock or water
  • Pinch of garlic salt

Vegetables

  • 200 g high vitamin A veg either pumpkin, sweet potato or butternut squash, cubed (I used a mix of sweet potato and butternut squash)
  • 1 tsp harissa seasoning
  • 2 tsps teriyaki sauce
  • 80 g spinach
  • Dash of balsamic vinegar
  • 1 pepper colour of your choice

Instructions

  1. Preheat oven to 190°c.

  2. Place your vitamin A vegetables on a baking tray, lightly spray with fry spray then sprinkle with the harissa seasoning, and the teriyaki. Roast on the top shelf for approximately 35 minutes, cooking times may vary slightly depending on which vegetable you opt for.
  3. Add cubed tofu to a bowl and add the teriyaki marinade. Allow to marinate for at least 15 minutes, then place on a baking tray in the centre of the oven for 20-25.
  4. While the tofu and vegetables are cooking, cook the quinoa. First, rinse the quinoa under cold water, then add the drained quinoa to a small saucepan on medium heat and toast for 2-3 minutes. Add the stock and garlic salt, and bring to a boil, then reduce to simmer, cover the pan and leave to cook for 15 minutes. Do not remove the lid in this time. Remove from the heat and leave to stand, covered, for 5-10 minutes before fluffing with a fork and serving.
  5. Add your spinach to a bowl, with your chopped pepper, toss with the balsamic then build your bowl with your cooked ingredients.

Serve and enjoy!

Are you a fan of warm nourish bowls? What are your favourite things to add to yours?  

Until next time, 

Sophie 

24

Comments

  4. I’m not usually a fan of teriyaki but this bowl looks so tasty even if I wouldn’t like the sauce! You did a great job with it! 🙂

    Hope that you are having a good week! 🙂

    Reply

  11. Looks delicious! My husband is switching to a more plant-based diet (I’m already there), so I will share this recipe with him. It’s so great when family members are willing to try something new, and willing to add in healthier foods.

    Reply

  12. This looks and sounds so good. I would be very happy to have this kind of thing for lunch. I often make myself rubbish lunches at the moment, and considering I’m working from home now you’d think it would be the opposite! I have mixed feelings towards tofu. Sometimes I like it, I think it depends how well seasoned it is. x

    Reply

  15. Teriyaki sounds sooo good, especially right now, because I have not eaten dinner yet today :’) I have yet to try tofu, alas!! One of these days, I’m going to pick it up haha. Love the use of balsamic vinegar, that adds so much flavour!

    Reply

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