Hawaiian Barbeque Tofu Bowl


Looking for a flavorful plant-based meal? This mouthwatering, tropical tofu bowl is packed with flavor, fiber, and color! Omit red peppers for phase 3.

Hawaiian Barbeque Tofu Bowl


  • 1 package 14-ounce extra firm tofu
  • 2 cups quinoa cooked
  • ½ cup barbecue sauce plus more for topping
  • Olive oil or coconut oil for sauteing vegetables and tofu
  • 1 red pepper thinly sliced
  • 1 zucchini thinly sliced
  • ½ red onion thinly sliced
  • ½ pineapple cored and sliced (or 2 mangoes, sliced)
  • Coconut flakes unsweetened
  • Cilantro chopped
  • Avocado cubed


  • Drain the tofu. Place tofu on a plate and put a heavy object (like a pot) on top of the tofu to press the water out. Let the tofu drain for 20- 30 minutes, then pour off the liquid.
  • Slice the drained tofu into thin ½-inch chunks. Place in a medium bowl, then add barbecue sauce and marinate for 10 minutes.
  • In a skillet over medium heat, warm up a little oil. Add red peppers and zucchini, then stir. Cook for 5-7 minutes until vegetables are desired tenderness. Set aside in a bowl.
  • Add a little more oil to the same skillet, then add the tofu. Panfry tofu for about 2- 3 minutes, until crispy. Flip the tofu chunks, and cook on the other side for an additional 2-3 minutes. Repeat until the tofu is crispy.
  • To assemble each bowl, add cooked quinoa as the base, then add cooked vegetables and tofu. Top with red onions, pineapple or mango slices, drizzle with additional barbecue sauce, and garnish with optional toppings such as avocado, coconut flakes or cilantro.

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