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0 from 15 votes

Pineapple 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
35 mins
Total Time
55 mins
Servings: 4
Calories: 403 kcal
Course: Main Course
Cuisine: American

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:
  • coconut flakes cilantro, avocado

Instructions

    Cup of Yum
  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 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

% 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.