Nutrition
Calories: 705kcal | Carbohydrates: 67g | Protein: 47g | Fat: 21g
This is so easy to make and versatile - you could swap out veggies and the sauce!
Servings
Ingredients
- 16 oz Super/Extra Firm Tofu
- 1/2 cup Quinoa uncooked measurement
- 3 Zucchini, medium chopped
- 1 Green Bell Pepper, medium chopped
- 1 1/2 cup Pineapple frozen chunks
- 1 Red Onion, medium diced
- 4 tbsp BBQ Sauce your favorite store bought one is fine
Instructions
- Cook quinoa in a medium pot, per package instructions.
- If you are not using the Wildwood super firm tofu, you may need to use a tofu press (or stack of books) to remove the excess water. Afterwards, cut your tofu into ~1” cubes.
- Chop zucchini and bell pepper; dice red onion.
- In a non-stick skillet, medium-low heat - saute the tofu for about 5 minutes.
- Add in your veggies and pineapple. Cook for another 15 - 20 minutes, stirring regularly.
- Add in the cooked quinoa and BBQ sauce. Stir until well mixed and enjoy!
Equipment
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Notes
Track this on My Fitness Pal searching:
PDV BBQ Tofu Bowl
Soy-free Option:
- Instead of regular tofu, use a soy-free tofu option, like one made of Fava Bean.
Video
Did you make this recipe?Mention @proteindeficient.vegan
If you’re looking for a really healthy and easy meal to make, this is the one! This is also a great candidate for meal prepping because you can double or triple the batch pretty easily. I used zucchini, green pepper, red onion and pineapple in my BBQ Tofu Bowl, but you could use whatever veggies you love in yours!
Ingredients
- Extra Firm/Super Firm Tofu – I used Super Firm Tofu, which typically does not need to be pressed. If you’re using extra firm tofu, it will need to be pressed. I usually use a tofu press and press it for at least 20 minutes beforehand, but you could just as easily use some heavy textbooks. If you are soy-intolerant, you can use a soy-free tofu instead! They make soy-free tofu with fava beans, chickpeas, pumpkin seeds and more!
- Quinoa – any quinoa will do! I tend to buy the tri-coloured variety, solely because it’s pretty! If you haven’t cooked with quinoa before, it’s really easy! You pretty much just added water, and slow cook it until the water evaporates and you’re left with soft quinoa.
- Zucchini – I use fresh zucchini, but if you find a frozen option that will work too. You could also sub this for yellow squash which has a similar flavor.
- Green Bell Pepper – I prefer green bell pepper for this recipe, but any colored bell pepper will work! Maybe even use all the colors!
- Pineapple – I use frozen pineapple chunks. You could also use fresh or canned if you don’t have frozen!
- Red Onion – whenever I can, I will use a red onion because I read that they are healthier (well, I read that any highly pigmented vegetable or fruit is more healthy). I know some people don’t like red onion though, so if that’s you, you can use a different kind of onion instead.
- BBQ Sauce – I was too lazy to make my own BBQ Sauce, so I used store-bought. A lot of BBQ Sauces are naturally vegan, but still be sure to check!
Instructions
- Cook quinoa in a medium pot, per the package instructions.
- If you are not using super firm tofu, you may need to use a tofu press (or stack of books) to remove the excess water.
- Once the tofu has been pressed, cut your tofu into ~1” cubes.
- Clean and chop zucchini and bell pepper.
- Dice red onion.
- In a non-stick skillet, medium-low heat – saute the tofu for about 5 minutes.
- Add in your veggies and pineapple. Cook for another 15 – 20 minutes, stirring regularly so that nothing sticks or burns.
- Add in the cooked quinoa and BBQ sauce. If you want yours extra saucy, feel free to add more BBQ sauce, just note that your calories/macros may vary from those listed in the recipe card.
- Stir until well mixed and enjoy!
Silly Little Haiku
(written by @muscledeficientvegan)
Quinoa is not rice
It kind of looks like it is
But it’s really not
Author
Protein Deficient Vegan
