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How to Make...

Hawaiian BBQ Tofu Bowls

This recipe is actually really simple; it’ll be in your bowl in under 1 hour. All you have to do is cook your grain, pan-­fry your tofu, and sauté some veggies.

  • Prep Time: 35 mins
  • Cook Time: 20 mins
  • Total Time: 55 mins
  • Yield: 4 1x
  • Scale:

Ingredients

  • ­1 14 ounce package extra firm tofu
  • 2/3 cup uncooked quinoa
  • 1/2 cup barbecue sauce, plus more for topping
  • Oil for cooking
  • bell peppers, thinly sliced
  • zucchini, thinly sliced
  • 1/2 red onion, thinly sliced
  • 1/2 pineapple, cored and sliced

Optional topping:

Instructions

  1. Drain the tofu. Wrap in several paper towels; place in the sink. Place a heavy object (such as a large pot with a heavy weight inside) on top of the tofu to press the water out. You can also use a tofu press. Let the tofu drain for 20­-30 minutes.
  2. Rinse quinoa in a small mesh strainer. Heat a small saucepan over medium heat; add quinoa. Cook for 1­2 minutes until lightly toasted. Add 1 1⁄3 cups water; turn heat to high. Once boiling, cover and cook for 13-­15 minutes, until fluffy.
  3. Slice the drained tofu into thin 1⁄2 ­inch chunks. Place in a medium bowl; add barbecue sauce. Let it marinade for up to 10 minutes.
  4. In a skillet over medium heat, warm up a little oil. Add bell peppers and zucchini; stir. Cook for 5-­7 minutes, until vegetables are your desired tenderness. Set aside in a bowl or on plate.
  5. Add a little more oil to the same skillet; add the tofu. Pan­ fry for about 2­-3 minutes, until crispy; flip the tofu chunks, and cook on the other side for an additional 2­-3 minutes. Repeat until the tofu is crispy.
  6. To arrange a bowl, add cooked quinoa, vegetables, and tofu. Top with red onion, pineapple slices, additional barbecue sauce, and other desired toppings.

Nutrition Information:

  • Serving Size: 1/4
  • Calories: 403
  • Sugar: 23g
  • Sodium: 511mg
  • Fat: 15g
  • Saturated Fat: 1g
  • Carbohydrates: 53g
  • Fiber: 7g
  • Protein: 17g
  • Cholesterol: 0mg