The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Fearne's Teriyaki Tofu Quinoa Bowl
Co-created with Fearne Cotton, this vibrant bowl stars protein-rich tofu, coated in a sticky and more-ish teriyaki sauce. Serve over fluffy quinoa, studded with chunky edamame, and serve alongside tangy pickled cucumber and nutty tenderstem broccoli, grilled to perfection. The best part? It's ready in 15 mins!
Ready in 20
High protein
1/3 daily fibre
6 plants
Low sat fat
Serving size
Ingredients
- 25g pea shoots
- 80g quinoa (Quinoa 100%)
- 50g edamame beans (Soya)
- 1 tbsp rice vinegar (Rice Vinegar, Salt)
- 90g Tenderstem broccoli
- 1 onion
- 1 tbsp tamari (Soya) (water, soybeans, salt, spirit vinegar)
- 280g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
- 1 midi cucumber
- 4 tbsp teriyaki sauce (Soya) (Coconut Palm Sugar, Tamari Sauce (Water, SOYBEANS, Salt, Spirit vinegar), Water, Rice Vinegar (Rice Vinegar, Salt), Tomato Puree, Cornflour, Ginger Puree, Garlic Powder, White Onion Powder)
- 1 tbsp sesame oil (Sesame)
Nutritional Information
Calories: 590
Protein: 36g
Carbs: 51g
Fat: 25g
Ingredients
- 1 onion (use half)
- 1 midi cucumber (use half)
- 90g Tenderstem broccoli (use half)
- 4 tbsp teriyaki sauce (use half) (Soya) (Coconut Palm Sugar, Tamari Sauce (Water, SOYBEANS, Salt, Spirit vinegar), Water, Rice Vinegar (Rice Vinegar, Salt), Tomato Puree, Cornflour, Ginger Puree, Garlic Powder, White Onion Powder)
- 80g quinoa (use half) (Quinoa 100%)
- 50g edamame beans (use half) (Soya)
- 280g tofu (use half) (Soya) (Tofu (Water, Soya Beans, Nigari))
- 1 tbsp tamari (use half) (Soya) (water, soybeans, salt, spirit vinegar)
- 1 tbsp rice vinegar (use half) (Rice Vinegar, Salt)
- 25g pea shoots (use half)
- 1 tbsp sesame oil (use half) (Sesame)
Nutritional Information
Calories: 590
Protein: 36g
Carbs: 51g
Fat: 25g
Fearne's Teriyaki Tofu Quinoa Bowl
Co-created with Fearne Cotton, this vibrant bowl stars protein-rich tofu, coated in a sticky and more-ish teriyaki sauce. Serve over fluffy quinoa, studded with chunky edamame, and serve alongside tangy pickled cucumber and nutty tenderstem broccoli, grilled to perfection. The best part? It's ready in 15 mins!
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
Before you start
- Preheat the grill to high (240C)
- Line a baking tray with silver foil
- Bring a medium saucepan filled with salted water to a boil
- Pull out a sieve, a large frying pan, a grater & a medium bowl
Boil & grill
- Add the quinoa to the saucepan and boil for 13-14 mins, until cooked, then drain and return to the pan
- Meanwhile, trim the broccoli and cut into thirds. Add to the foil-lined tray, drizzle with 1 tsp oil and season with salt and pepper
- Grill for 8-9 mins, until soft and golden
Fry the tofu mince
- Roughly dice the onion. Drain the tofu, pat dry, then coarsely grate
- Heat the large frying pan with the sesame oil on medium-high heat. Once hot, add the onion and tofu and cook for 7-8 mins, until golden. Season with salt and pepper
Pickle the cucumber
- Meanwhile, dice the cucumber into 2cm chunks, then add to the medium bowl, along with the rice vinegar. Season with salt and pepper, toss to coat, then set aside
- Add the teriyaki to the tofu pan. Stir to coat and cook for 1 min, until piping hot. Remove from the heat
Finish & plate up
- Stir the tamari and edamame through the quinoa, then share between bowls
- Top with the teriyaki tofu, pickled cucumber, grilled broccoli and pea shoots
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.