Hawaiian BBQ Tofu Bowls

Name: Hawaiian BBQ Tofu Bowls
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Cuisine: American
Ingredients: 450 grams Tofu (cubed); 1/4 cup of Barbeque sauce; • 2 Red Bell Pepper (sliced); • 2 Zucchini (sliced); 2 tbsps Extra Virgin Olive Oil(divided); Sea Salt & Black Pepper (to taste); 1 3/4 cup water; • 1 cup Quinoa (uncooked); • 2 cups Pineapple (sliced); • 1/2 cup Cilantro (finely chopped)

5 steps

Prep:30minCook:30min

10 ingredients 30 minutes 4 servings

Updated at: Thu, 17 Aug 2023 04:49:19 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories406.4 kcal (20%)

Total Fat15.8 g (23%)

Carbs53.5 g (21%)

Sugars19.2 g (21%)

Protein17.4 g (35%)

Sodium367.5 mg (18%)

Fiber6.7 g (24%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

450 gramsTofu

cubed

¼ cupbarbeque sauce

2 tbspsExtra Virgin Olive Oil

1 ¾ cupwater

1 cupQuinoa

uncooked

2 cupsPineapple

sliced

½ cupCilantro

finely chopped

Instructions

Step 1

Combine the tofu and BBQ sauce. Let sit for 10 to 15 minutes while you move on to the next tasks.

Step 2

Preheat oven to 375 degrees F and line a sheet pan with parchment paper. Toss the bell peppers and zucchini with half of the olive oil. Lay in a single layer on the baking sheet and sprinkle with salt and pepper. Roast in oven for 20 minutes.

OvenPreheat

Step 3

Combine the quinoa and water together in a saucepan. Bring to a boil over high heat, then reduce to a simmer. Cover and let simmer for 12 to 15 minutes, or until all water is absorbed. Remove lid and fluff with a fork. Set aside.

Step 4

While the veggies roast and quinoa cooks, heat remaining olive oil in a frying pan over medium heat. Add the tofu and BBQ sauce, cook for 5-10 minutes, turning often.

Step 5

Divide quinoa into bowls and top with roasted veggies, pineapple, tofu and cilantro. Enjoy!