BBQ Hawaiian Tofu Bowl

These vegan BBQ Hawaiian Tofu Bowls feature a sweet and savory mix of protein, vegetables, and carbs. Quick and easy to make, gluten-free, and incredibly delicious! Ready in just 30 minutes!

Quick. Easy. Versatile. Healthy. Affordable. Delicious. This is my goal at meal time.

One of the things I hear most from people regarding eating a healthy whole foods plant based diet is that it takes too much time. This simply isn’t true. Or, at least, it doesn’t have to be.

I am always trying to bring more ways to get healthy meals (and snacks and desserts!) on your table in an easy, approachable way that don’t lack in flavor.

I have categories here in my recipe index for 15 Minute Recipes and 30 Minute Recipes. And I love to introduce you to cookbooks that help you get the job done, too.

The Simply Vegan Cookbook fits right into this category and you’re going to want to grab yourself a copy! Keep reading for more details about this great cookbook and the recipe for these super delicious BBQ Hawaiian Tofu Bowls.

The Simply Vegan Cookbook

The Simply Vegan Cookbook ~ Easy, Healthy Fun & Filling Plant-Based Recipes Anyone Can Cook is written by Dustin Harder. Dustin is a graduate of the Natural Gourmet Institute in NYC.

Dustin has travelled the world, visiting grocery stores everywhere he goes, researching which vegan foods are truly accessible. When developing the recipes in this book, he kept that mind, so you can rest assured that you’ll be able to make these dishes easily.

He wrote this book for all those who want to delve more into plant based foods, but are feeling intimidated and overwhelmed about  just how to do that. But, don’t worry – if you’re a seasoned vegan, you’ll find these recipes creative, flavorful, and fun too!

Take a look inside

There are 13 Chapters in The Simply Vegan Cookbook, organized mostly by main ingredient. In these chapters, you’ll find 150 recipes, each with two variations making it even easier to use what you have on hand. In the end that makes 450 recipes in total! You’ll never have to wonder what to make for dinner again!

Take a look at a sampling of the recipes and extras you’ll find inside:

Greens: Blueberry Lemonade Smoothie; Apple, Pecan, and Arugula Salad; Salt and Vinegar Kale Chips; Spinach, Tomato, and Orzo Soup

Beans: Pinto Bean Queso; Slow-Cooker Black Bean Taco Chili; Garlicky BBQ White Bean and Kale Quesadillas; Chickpea Hush Puppies with Garlic-Sriaracha Aioli

Lentils: Lentil Walnut Dip; One-Pot Dahl; Spiced Lentil Tacos; Lentil Sliders

Grains: Peanut Butter Cup Overnight Oats; Rainbow Quinoa Salad; Peas and Pesto Rice; Picture-Perfect Paella

Broccoli & Cauliflower: Thai Roasted Broccoli; Kentucky Baked Cauliflower; Roasted Sweet-and-Sour Cauliflower; Broccoli and Cheese Twice-Baked Potatoes

Root Vegetables: Berry Beetsicle Smoothie; Buttered Carrot Noodles with Kale; Classic Mashed Potatoes; Sweet Potato Mac

Tofu: Mini Tofu Quiche; Buffalo Tofu Sandwich with Ranch Dressing; Tofu Pesto Bowl; Not Yo Momma’s Tofu Piccata; and the BBQ Hawaiian Tofu Bowl you’ll find below!

Squash: Maple-Burbon Acorn Squash; Zucchini Cornbread Muffins; Slow-Cooker Butternut Squash Risotto; Spaghetti Squash Primavera

Avocado: Guacamole Three Ways; Avocado, Cucumber, and Mint Gazpacho; Avocado Breakfast Pizza; Veggie Avocado Carbonara

Mushrooms: Portobello Bacon; Pulled Mushroom BBQ Sandwich; Quick Thai Coconut Mushroom Soup; Drunken Mushroom Noodles

Simple Sweets: Soft-Batch Chocolate Chip Cookies; Churro French Toast; Luscious Lemon Squares with Coconut Shortbread Crust; Salted Coconut-Almond Fudge

Kitchen Staples: Taco Seasoning; Green Goddess Dressing; Easy Cheese Sauce; Fast Feta

Dustin even includes sections for Vegan Brands I Love; Recipe Index By Meal Type (breakfast, soup, salad, entree, dessert, etc.); and Recipe Index by Label (gluten free, nut free, soy free, 30 minutes or less).

Just like most of the recipes in The Simply Vegan Cookbook, dinner bowls are incredibly versatile. Switch out the vegetables for the ones your family loves best or what you have on hand. Bowls are perfect for using up leftovers too. Dustin gives variations of this BBQ Tofu Bowl recipe in the book with a Mediterranean Spinach Bowl and a Sweet and Sour Cauliflower Bowl, which you know has my name written all over it!

More vegan bowl recipes

• Quinoa Veggie Bowl
• Vegan Burrito Bowl
• BBQ Lentil Power Bowls
• Roasted Veggie Rice Bowls
• Sweet Potato Quinoa Bowls
• Mediterranean Grain Bowls

Don’t forget to order yourself a copy of the book here.

BBQ Hawaiian Tofu Bowl

A serving of greens, pineapple, and protein balance this sweet and savory bowl perfectly. It does get a little involved, with a pan in the oven and a skillet on the stovetop, but it’s straightforward.

5 from 7 votes

Print Rate

Course: Entree

Cuisine: dairy free, gluten free, nut free, vegan

Prep Time: 10 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 30 minutes minutes

Servings: 4

Calories: 324kcal

Author: Jenn Sebestyen

Ingredients

• ▢ 1 large red onion (cut into ¼-inch slices)
• ▢ 1 red bell pepper (seeded and cut into ¼-inch slices)
• ▢ 1 tablespoon plus 1 teaspoon olive oil (plus more as needed) (divided)
• ▢ 1 block (14-ounce) extra-firm tofu (drained and cut into 1-inch cubes)
• ▢ 1 can (20-ounce) sliced pineapple (drained) (or 1 pineapple, peeled, cored, and cut into 1⁄4-inch slices)
• ▢ 1 cup barbecue sauce
• ▢ 1 package (5-ounce) baby spinach
• ▢ 1 cup cooked quinoa
• ▢ Chopped fresh cilantro (for garnish) (optional)

Instructions

• Preheat the oven to 425°F. Line a large baking sheet with parchment paper. 
• In a bowl, toss the onion and bell pepper with 1 tablespoon of olive oil. Spread them out on half of the prepared baking sheet. Spread out the tofu cubes on the other half. Bake for 10 minutes, toss with a spatula, and bake for 10 more minutes. 
• While the tofu and vegetables are baking, heat the remaining 1 teaspoon of olive oil in a large skillet over medium-high heat. Add the pineapple slices in batches and sauté until darkly browned on both sides, adding more oil as needed. 
• Toss the baked tofu with the barbecue sauce until thoroughly coated. 
• Divide the spinach and quinoa among 4 bowls. Top with the vegetables, tofu, and pineapple. Garnish with cilantro, if desired.

Notes

Notes from Veggie Inspired ~ Dustin has a recipe for Basic BBQ Sauce on page 232 in the cookbook. Your favorite store-bought BBQ sauce works as well!

*Recipe reprinted with permission from Dustin Harder.

Nutrition

Calories: 324kcal | Carbohydrates: 42g | Protein: 15g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Sodium: 1264mg | Potassium: 42mg | Fiber: 9g | Sugar: 19g | Vitamin A: 13250IU | Vitamin C: 189.8mg | Calcium: 300mg | Iron: 6.7mg

Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.

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