5 from 1 vote
Overhead view of a BBQ Hawaiian Tofu Bowl w/ peppers, onions, pineapple, spinach, quinoa, and a drizzle of bbq sauce.
BBQ Hawaiian Tofu Bowl
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
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.
Course: Entree
Cuisine: dairy free, gluten free, nut free, vegan
Keyword: barbecue vegetarian recipes, best tofu recipes, tofu vegan recipes
Servings: 4
Calories: 324 kcal
Author: Dustin Harder
Ingredients
  • 1 large red onion (cut into 1/4-inch slices)
  • 1 red bell pepper (seeded and cut into 1/4-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
  1. Preheat the oven to 425°F. Line a large baking sheet with parchment paper. 
  2. 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. 
  3. 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. 
  4. Toss the baked tofu with the barbecue sauce until thoroughly coated. 
  5. Divide the spinach and quinoa among 4 bowls. Top with the vegetables, tofu, and pineapple. Garnish with cilantro, if desired.
Recipe 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 Facts
BBQ Hawaiian Tofu Bowl
Amount Per Serving
Calories 324 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Sodium 1264mg55%
Potassium 42mg1%
Carbohydrates 42g14%
Fiber 9g38%
Sugar 19g21%
Protein 15g30%
Vitamin A 13250IU265%
Vitamin C 189.8mg230%
Calcium 300mg30%
Iron 6.7mg37%
* Percent Daily Values are based on a 2000 calorie diet.