Description
This BBQ Tofu Quinoa Bowl is a delicious and healthy meal featuring marinated extra firm tofu, quinoa, and a vibrant kale slaw tossed in a honey mustard vinaigrette.
Ingredients
Scale
- 14 ounces extra firm tofu
- 1/3 cup sweet barbecue sauce (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)
- as needed olive oil
- 2 cups coleslaw mix (or shredded cabbage)
- 15 ounces canned 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 heaping tablespoon stone ground mustard
- 1 heaping 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. To do this, use a tofu press or place tofu between two plates. Weigh 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.
- Stir together the marinade ingredients in a small bowl: BBQ sauce, apple cider vinegar, optional hot sauce. Coat the tofu in the marinade. Let marinate for at least 15 minutes.
- Meanwhile, prepare the quinoa. Combine 1 cup quinoa, 1 3/4 cup vegetable broth, and a pinch of salt in a small pot. Bring to a boil. Once boiling, 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 one tablespoon neutral oil, or enough to coat the skillet. Once hot, add the tofu without the marinade (reserve the marinade!) Cook the tofu until golden, about 6-8 minutes. Flip and repeat on the reverse side.
- Once the tofu is golden on both sides, reduce heat to low. 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 the olive oil, apple cider vinegar, mayonnaise, mustard, honey, and pinch of salt. Taste for honey and mustard, adjusting to taste.
- Remove stems from the kale. Roughly chop the kale into small pieces and transfer to a large bowl. Drizzle with a small amount of olive oil and massage with clean hands for a minute to tenderize the kale.
- To the kale add the coleslaw, drained and rinsed chickpeas, pumpkin seeds, and optional hemp hearts. Toss to combine. Stir in just 2/3 of the honey mustard vinaigrette, tossing to combine again.
- Assemble bowls by making a bed of quinoa and topping with the kale slaw and BBQ tofu. Drizzle with remaining vinaigrette before serving. Optionally, top each serving with a chopped pickle.
Notes
- Adjust the amount of honey based on your sweetness preference.
- This recipe works well as a meal prep option; store in the fridge for up to 4 days.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 400
- Sugar: 10g
- Sodium: 600mg
- Fat: 24g
- Saturated Fat: 3g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 0mg