Barbecue Tofu and Veggie Bowls

By on
Jump to Recipe keyboard_arrow_down
356 CALORIES 48g CARBS 12g FAT 19g PROTEIN
Coming
7 Blue
Coming
MyWW® SmartPoints™ New!

This Barbecue Tofu and Veggie Bowl has brought me back to tofu. For awhile I had kind of burnt myself out when it came to tofu until I recently started to cook it until it is nice and crispy and toss if with my favorite barbecue sauce. Then paired with some crispy veggies, sweet pineapple, and nutty quinoa - so so good. And the leftovers, if you are lucky enough to have any, make for some amazing lettuce wraps.

The Recipe
Barbecue Tofu and Veggie Bowls

Barbecue Tofu and Veggie Bowls

PREP TIME: 10 Min
COOK TIME: 15 Min
TOTAL TIME: 25 Min
  • printPrint Recipe
  • file_downloadDownload PDF

Ingredients

US METRICS
  • 1 cup quinoa
  • 2 tsp coconut oil, divided (or vegetable oil)
  • 15 oz. extra firm tofu, cut into cubes
  • 1/2 tsp. garlic powder
  • Salt and pepper
  • 1/4 cup barbecue sauce
  • 2 cups broccoli
  • 1 U zucchini, sliced into half moons
  • 1 cup pineapple, chopped
  • 1 U red pepper, sliced

Like this Recipe? Try our Meal Plans!

  • Weekly Meal Plans
  • Easy Shopping List
  • Healthy, Low Carb, & Vegetarian
  • Nutritional Information and Points

Instructions

(Hide Photos)
1

Prepare the quinoa according to package directions. Press the tofu using a tofu press or paper towels to remove moisture. Cut the tofu into cubes and season with garlic powder, salt, and pepper.

2

Heat half the coconut oil in a skillet over medium high heat. Carefully add the tofu and cook for 4-5 minutes per side or until browned and crispy. Toss with barbecue sauce while still hot. Remove from the pan and set aside. Wipe the pan clean with a paper towel.

3

Add the remaining coconut oil. Add the broccoli and 1-2 tbsp. of water. Cover and cook for 2-3 minutes until bright green. Open and add the remaining vegetables and pineapple. Cook for 3-5 minutes until tender crisp.

4

Create the bowls by layering the veggies and tofu over the quinoa. Drizzle with extra barbecue sauce if desired.

Coming
7 Blue
Coming
MyWW® SmartPoints™ New!
Nutritional Facts
Serving Size: 1.5-2 cups
Amount Per Serving
Calories 356
Calories from Fat 105
% Daily Value *
Total Fat 12g
18%
Saturated Fat 3g
15%
Monounsaturated Fat 5g
0%
Polyunsaturated Fat 1g
0%
Cholesterol 0mg
0%
Sodium 166mg
7%
Total Carbohydrate 48g
16%
Dietary Fiber 7g
27%
Sugars 13g
Protein 19g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
0 Comments
On Barbecue Tofu and Veggie Bowls
user image
Instagram Icon
Did you make this?

Snap a picture and show us what you made on Instagram or Facebook. Tag us using @SlenderKitchen or #slenderkitchen.