Description
A delicious and healthy BBQ Tofu Quinoa Bowl featuring marinated tofu, fresh kale slaw, and flavorful quinoa.
Ingredients
Scale
- 14 ounces extra firm tofu
- 1/3 cup sweet barbecue sauce of choice (plus more for topping)
- 1/4 cup apple cider vinegar
- 1 teaspoon hot sauce (optional)
- 1 tablespoon neutral oil
- 4 leaves curly kale (about 4 ounces)
- olive oil (as needed)
- 2 cups coleslaw mix (or shredded cabbage)
- 15 ounces can chickpeas (drained and rinsed)
- 1/4 cup pumpkin seeds
- 1 tablespoon hemp hearts (optional)
- 1/4 cup olive oil
- 1/4 cup apple cider vinegar
- 2 tablespoons mayonnaise
- 1 tablespoon stone ground mustard
- 1 tablespoon honey (adjust to taste)
- kosher salt (to taste)
- 1 cup dry quinoa
- 1 3/4 cups vegetable broth (or water)
- kosher salt (to taste)
- 3 chopped pickles (for serving)
Instructions
- Press the tofu for 10 minutes. Use a tofu press or place tofu between two plates, weighing down the top plate with a bag of beans or a can.
- After pressing, cut tofu into 1-inch triangles that are about 1/4-inch thick.
- In a small bowl, stir together the marinade ingredients: BBQ sauce, apple cider vinegar, and optional hot sauce. Coat the tofu in the marinade and let it marinate for at least 15 minutes.
- Meanwhile, prepare the quinoa: In a small pot, combine 1 cup quinoa, 1 3/4 cups vegetable broth, and a pinch of salt. Bring to a boil, then reduce to a gentle simmer over low heat. Cover and simmer until the quinoa is cooked through, about 15-20 minutes. Fluff with a fork before serving.
- Heat a cast iron or non-stick skillet over medium-high heat. Add 1 tablespoon neutral oil or enough to coat the skillet. Once hot, add the tofu (without the marinade, reserving it). Cook the tofu until golden, about 6-8 minutes, flipping to cook both sides.
- Once the tofu is golden, reduce heat to low and stir in the reserved marinade, cooking for just a minute to warm. Turn off the heat and set aside.
- To make the vinaigrette: In a jar or bullet blender, combine olive oil, apple cider vinegar, mayonnaise, mustard, honey, and a pinch of salt. Taste for honey and mustard, adjusting as needed.
- Remove stems from the kale and chop it into small pieces. Transfer to a large bowl and drizzle with olive oil, massaging it with clean hands for a minute to tenderize the kale.
- Add the coleslaw mix, drained and rinsed chickpeas, pumpkin seeds, and optional hemp hearts to the kale. Toss to combine. Stir in 2/3 of the honey mustard vinaigrette, tossing again.
- Assemble bowls with a bed of quinoa topped with kale slaw and BBQ tofu. Drizzle with the remaining vinaigrette before serving. Optionally, top each serving with a chopped pickle.
Notes
- This dish is great for meal prep and can be stored in the fridge for up to 4 days.
- Adjust the sweetness of the vinaigrette by adding more or less honey according to your taste.
- Feel free to substitute the vegetables in the slaw based on availability.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 400
- Sugar: 5g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 18g
- Cholesterol: 0mg