Tofu and Veggie BBQ Bowl with homemade bbq Seasoning
User Reviews
5
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Prep Time
15 mins
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Cook Time
30 mins
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Total Time
45 mins
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Servings
3
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Calories
336 kcal
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Course
Main Course
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Cuisine
American, Vegan, gluten-free
Tofu and Veggie BBQ Bowl with homemade bbq Seasoning
Description
This bowl combines a variety of roasted vegetables such as cauliflower florets, carrot slices, green bell pepper strips, and asparagus pieces with firm tofu cubes pressed and seasoned using a homemade BBQ spice mix. The seasoning uses a combination of garlic and onion powder, parsley, oregano, dill, cumin or coriander, paprika, black pepper, cayenne, and coconut or brown sugar to balance warmth and sweetness. The veggies and tofu are mixed with neutral oil and breadcrumbs before roasting at 420°F, allowing the coating to crisp without overcooking the vegetables.
The roasted mixture is served over cooked quinoa, providing a nutty base that complements the smoky and spicy flavors of the BBQ seasoning. A drizzle of vegan BBQ sauce finishes the bowl, adding tang and moisture. Fresh herbs and optional lime or pepper flakes add brightness and contrast.
This dish presents a balanced vegan-friendly meal with varied textures from tender roasted vegetables, crispy tofu coating, and fluffy quinoa. It is suitable for a nutritious lunch or dinner and makes use of pantry-friendly spices for the seasoning mix.
Ingredients
BBQ Seasoning:
- 1 tsp garlic powder
- 3/4 tsp onion powder
- 1 tsp parsley
- 1/2 tsp oregano
- 1/4 tsp dill
- 1/2 tsp cumin or coriander powder if you dont like cumin, ground
- 1 tbsp paprika mix of sweet and smoked, or use 2 tsp paprika and 1 tsp ancho chili powder for deeper flavor
- cayenne pepper good dashes of
- black pepper good dashes of
- 1 tbsp coconut sugar or light brown sugar
Veggies + Tofu:
- 1/2 cauliflower chopped into small florets, small
- 1 carrot sliced into thick slices, large
- 1 green bell pepper sliced into thick slices
- 7 oz tofu pressed for 15 mins then and cubed
- 5 asparagus chopped into an inch size pieces, or use other veggies such as broccoli, broccolini, sweet potato, spears
- 2 tsp neutral cooking oil generic cooking oil
- 3/4 tsp salt
- 2 to 3 tbsp breadcrumbs (use gluten-free breadcrumbs, coarsely ground oats or almnd meal to make it gluten-free)
Bowl:
- 2 cups quinoa cooked
- 1/3 cup BBQ sauce vegan
- cilantro or parsley; lime; pepper flakes, for garnish
Instructions
- In a bowl mix the seasoning ingredients + salt + breadcrumbs.
- In another bowl add the veggies and tofu, drizzle oil and sprinkle 1-2 tsp water and mix well to coat.
- Add the seasoning mix and toss well to coat. Spread the tofu and veggies on a parchment lined sheet or baking dish. Put the peppers and asparagus on a separate sheet so that you can remove them earlier as they roast faster.
- Bake at 420 degrees F (215 deg C) for 25 to 30 minutes. Remove the pepper and asparagus after 20 mins and turn the other sheet around.
- Assemble the bowl with some cooked quinoa. Add the roasted veggies and tofu, cilantro or parsley, pepper flakes if using. Drizzle bbq sauce all over and serve.
Notes
- The recipe yields approximately three servings.
- To make the dish gluten-free, use gluten-free breadcrumbs, coarsely ground oats, or almond meal in place of standard breadcrumbs.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 336 kcal
% Daily Value*
| Calories | 336kcal | 17% |
| Carbohydrates | 52g | 17% |
| Protein | 14g | 28% |
| Fat | 8g | 12% |
| Sodium | 950mg | 40% |
| Potassium | 591mg | 13% |
| Fiber | 7g | 28% |
| Sugar | 17g | 34% |
| Vitamin A | 4935IU | 99% |
| Vitamin C | 43.1mg | 48% |
| Calcium | 140mg | 14% |
| Iron | 4.2mg | 23% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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