Korean Barbecue Tofu Bowls with Veggies and Quinoa
User Reviews
4.9
24 reviews
Excellent
-
Prep Time
30 mins
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Cook Time
30 mins
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Total Time
1 hr 5 mins
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Servings
4 servings
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Calories
275 kcal
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Course
Main Course
Korean Barbecue Tofu Bowls with Veggies and Quinoa
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A satisfying vegetarian meal bowl made with tofu, stir-fried vegetables, quinoa and a homemade Korean barbecue sauce. Sauce recipe adapted from Cooking Channel's Korean BBQ Sauce.
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Ingredients
For the sauce:
- ½ cup ketchup
- ½ cup rice vinegar
- ¼ cup tamari or soy sauce
- 1 ½ tbsp white sugar (organic for vegan-friendly)
- 1 tbsp sesame seeds
- 2 tsp yellow miso
- 1 tsp Sriracha
- ¼ tsp black pepper
- 2 green onions thinly sliced
- 1 clove garlic minced
- 1 1-inch piece ginger, grated
- 2 tsp toasted sesame oil
For the bowls:
- 2 tbsp sesame oil or any neutral flavored, high-heat cooking oil, divided
- 1 crown broccoli broken into florets
- 1 tbsp water
- 1 medium zucchini sliced into half moons
- 1 cup fresh pineapple chunks
- 1 red pepper cored and sliced
- 1 tbsp tamari or soy sauce
- 1 15 oz package extra-firm tofu, pressed for 30 minutes and cut into 1-inch cubes
- cooked quinoa shredded red cabbage, sliced green onions, and sesame seeds, for serving
Instructions
To make the sauce:
- Whisk together all of the ingredients except the sesame oil in a small saucepan over medium heat.
- When the mixture comes to a simmer, reduce heat to medium-low and continue to simmer, stirring occasionally, for about 15 minutes, or until slightly thickened—it should be thinner than regular barbecue sauce, but thicker than teriyaki sauce.
- Stir in the oil and set aside.
To make the bowls:
- Heat 1 tablespoon of sesame oil in a large non-stick skillet or wok over medium-high heat.
- Add the broccoli and stir fry for 1 minute.
- Carefully add the water to the skillet and cover; let the broccoli steam for about 2 minutes, until bright green and tender.
- Add the zucchini, pineapple, red pepper and soy sauce to the skillet. Cook, stirring constantly, 3–5 minutes more, or until all the vegetables are tender-crisp.
- Divide the vegetables into 4 bowls and wipe the skillet clean with a paper towel.
- Return the skillet to medium-high heat. Add the remaining sesame oil and swirl to coat, then add the tofu. Cook the tofu until lightly browned and crisp on all sides, turning occasionally, 8–10 minutes.
- Pour ½ cup of the sauce over the tofu and toss to coat; cook 2 minutes more, until sauce has thickened and the tofu is coated.
- Divide the tofu into the bowls, then add the quinoa and red cabbage. Drizzle with the remaining sauce and garnish with sliced green onions and sesame seeds.
Nutrition Information
Show Details
Calories
275kcal
(14%)
Carbohydrates
38g
(13%)
Protein
9g
(18%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
4g
Monounsaturated Fat
4g
Sodium
1530mg
(64%)
Potassium
925mg
(26%)
Fiber
7g
(28%)
Sugar
25g
(50%)
Vitamin A
2225IU
(45%)
Vitamin C
191mg
(212%)
Calcium
129mg
(13%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 275 kcal
% Daily Value*
| Calories | 275kcal | 14% |
| Carbohydrates | 38g | 13% |
| Protein | 9g | 18% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 1530mg | 64% |
| Potassium | 925mg | 20% |
| Fiber | 7g | 28% |
| Sugar | 25g | 50% |
| Vitamin A | 2225IU | 45% |
| Vitamin C | 191mg | 212% |
| Calcium | 129mg | 13% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
24 reviews
Excellent
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