Print
clockclock iconcutlerycutlery iconflagflag iconfolderfolder iconinstagraminstagram iconpinterestpinterest iconfacebookfacebook iconprintprint iconsquaressquares iconheartheart iconheart solidheart solid icon

BBQ Tofu Veggie Bowls Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.2 from 8 reviews

This BBQ Tofu Veggie Bowls recipe offers a delightful vegetarian meal packed with flavorful marinated tofu and crisp-tender vegetables. The tofu is baked to perfection, then coated in a homemade smoky-sweet BBQ sauce, combining tangy molasses, spicy paprika, and a hint of heat, served alongside fresh sautéed carrots, broccoli, and snap peas. A perfect nutritious bowl for a satisfying lunch or dinner.

  • Total Time: 50 mins
  • Yield: 2-4 servings

Ingredients

Tofu and BBQ Sauce

  • 14 oz. block extra-firm tofu
  • 1 tbsp. oil
  • ½ yellow onion, diced
  • 3 cloves garlic, minced
  • ¼ cup molasses
  • 1 cup ketchup
  • ½ cup brown sugar
  • ¼ cup apple cider vinegar
  • 1 tbsp. Worcestershire sauce*
  • 2 tsp. smoked paprika
  • 1 tsp. chili powder
  • 2 tbsp. yellow mustard
  • ¼ tsp. ground black pepper
  • A few dashes hot sauce

Vegetables

  • 2 tbsp. olive oil
  • 2 carrots, peeled and sliced
  • 2 broccoli crowns, cut into florets
  • 6 oz. snap peas or snow peas, cut in half
  • ½ tsp. salt
  • ¼ tsp. freshly ground black pepper

Instructions

  1. Prepare the Tofu: Remove tofu from its packaging and wrap it in a clean dish towel. Place a heavy object such as a skillet or baking dish on top to press out moisture. Let it sit for 10-20 minutes for best texture when cooked.
  2. Bake the Tofu: Preheat your oven to 350°F (175°C). Cut the pressed tofu into cubes and arrange them on a rimmed baking sheet sprayed with nonstick cooking spray. Bake for 20-25 minutes, flipping the tofu halfway through to ensure even browning and firm texture.
  3. Make the BBQ Sauce: While tofu bakes, heat olive oil in a small pot over medium heat. Add diced onions and minced garlic, cooking until softened and fragrant. Stir in molasses, ketchup, brown sugar, apple cider vinegar, Worcestershire sauce, smoked paprika, chili powder, yellow mustard, black pepper, and hot sauce. Bring the mixture to a simmer, allowing the flavors to meld and thicken slightly.
  4. Cook the Vegetables: In a large skillet, heat olive oil over medium-high heat. Add sliced carrots, broccoli florets, and snap peas, seasoning with salt and freshly ground black pepper. Cook while stirring occasionally until vegetables are crisp-tender, approximately 5-7 minutes.
  5. Combine Tofu and Sauce: Add the baked tofu cubes to the skillet with the vegetables. Pour approximately half of the prepared BBQ sauce over the mixture and stir gently to coat the tofu and veggies evenly. Add more sauce if desired for extra flavor.
  6. Serve: Dish the BBQ tofu veggie mixture into bowls and serve immediately for a warm, flavorful vegetarian meal. Store any leftover BBQ sauce in the refrigerator for up to two weeks.

Notes

  • Pressing the tofu is essential to remove excess liquid and improve texture when baked.
  • Worcestershire sauce used is likely not vegan; substitute with a vegan alternative if desired.
  • Adjust the amount of hot sauce based on your heat preference.
  • Leftover BBQ sauce can be refrigerated for up to two weeks for future use.
  • This recipe serves 2 to 4 people depending on portion size.
  • Author: Chef
  • Prep Time: 20 mins
  • Cook Time: 30 mins
  • Category: Main Dish
  • Method: Baking
  • Cuisine: Vegetarian
  • Diet: Vegetarian

Find it online: https://avascooking.com/bbq-tofu-veggie-bowls-recipe/