Pineapple BBQ Tofu Bowls
User Reviews
4.8
10 reviews
Excellent
-
Prep Time
35 mins
-
Cook Time
20 mins
-
Total Time
55 mins
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Servings
4
-
Calories
403 kcal
-
Course
Main Course
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Cuisine
American
Pineapple BBQ Tofu Bowls
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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.
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Ingredients
- extra firm tofu 1 14-ounce package
- 2/3 cup quinoa uncooked
- 1/2 cup barbecue sauce plus more for topping
- cooking oil
- bell pepper thinly sliced
- zucchini thinly sliced
- 1/2 red onion thinly sliced
- 1/2 pineapple cored and sliced
Optional topping:
- coconut flakes cilantro, avocado
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
Show Details
Serving
1/4
Calories
403kcal
(20%)
Carbohydrates
53g
(18%)
Protein
17g
(34%)
Fat
15g
(23%)
Saturated Fat
1g
(5%)
Sodium
511mg
(21%)
Fiber
7g
(28%)
Sugar
23g
(46%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 403 kcal
% Daily Value*
| Serving | 1/4 | |
| Calories | 403kcal | 20% |
| Carbohydrates | 53g | 18% |
| Protein | 17g | 34% |
| Fat | 15g | 23% |
| Saturated Fat | 1g | 5% |
| Sodium | 511mg | 21% |
| Fiber | 7g | 28% |
| Sugar | 23g | 46% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
10 reviews
Excellent
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