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Korean Barbecue Tofu Bowls with Veggies and Quinoa
4.9 from 24 votes

Korean Barbecue Tofu Bowls with Veggies and Quinoa

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.

Prep Time
30 mins
Cook Time
35 mins
Total Time
1 hr 5 mins
Servings: 4 servings
Calories: 275 kcal
Course: Main Course
Cuisine: Asian, American

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 ginger 1-inch piece, grated
  • 2 tsp sesame oil toasted
For the bowls:
  • 2 tbsp sesame oil or any neutral flavored, high-heat cooking oil, divided
  • 1 broccoli crown broken into florets
  • 1 tbsp water
  • 1 zucchini sliced into half moons, medium
  • 1 cup pineapple fresh, chunks
  • 1 red pepper cored and sliced
  • 1 tbsp tamari or soy sauce
  • 1 extra-firm tofu 15 oz package; pressed for 30 minutes and cut into 1-inch cubes
  • quinoa shredded red cabbage, sliced green onions, and sesame seeds, for serving, cooked

Instructions

To make the sauce:
    Cup of Yum
  1. Whisk together all of the ingredients except the sesame oil in a small saucepan over medium heat.
  2. 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.
  3. Stir in the oil and set aside.
To make the bowls:
  1. Heat 1 tablespoon of sesame oil in a large non-stick skillet or wok over medium-high heat.
  2. Add the broccoli and stir fry for 1 minute.
  3. Carefully add the water to the skillet and cover; let the broccoli steam for about 2 minutes, until bright green and tender.
  4. 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.
  5. Divide the vegetables into 4 bowls and wipe the skillet clean with a paper towel.
  6. 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.
  7. 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.
  8. 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

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%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 275

% 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.