BBQ Tofu Bowls
Discover a vibrant and incredibly satisfying plant-based meal with these BBQ Tofu Bowls. Featuring perfectly roasted, crispy BBQ-glazed tofu alongside caramelized sweet potatoes and tender-crisp Brussels sprouts, all served over your favorite grain. This dish is a flavor-packed, wholesome option that's surprisingly easy to prepare for a weeknight dinner or meal prep.
Prep Time
20 minutes
Cook Time
20 minutes
Total Time
40 minutes
Servings
4 servings
Keywords
Why This Recipe Delivers
- Packed with robust BBQ flavor that truly satisfies.
- A wholesome and nutritious plant-based meal.
- Achieves incredibly crispy tofu without deep frying.
- Customizable with your favorite grains and sauces.
- An excellent option for easy weeknight dinners or healthy meal prep.
Ingredients
- 400g (14 oz) firm tofu, crumbled or cubed
- 1 medium sweet potato (approx. 350g), peeled and cubed into 2.5 cm (1-inch) pieces
- 450g (16 oz) Brussels sprouts, trimmed and halved
- 60 ml (4 Tablespoons) extra virgin olive oil, divided
- Salt, to taste
- Freshly ground black pepper, to taste
- 120 ml (½ cup) barbecue sauce, your favourite brand
- 700g (4 cups) cooked brown rice, quinoa, or other grain of your choice
Instructions
- Preheat your oven to 200°C (400°F). Ensuring the oven is fully preheated is crucial for achieving crispy tofu and perfectly roasted vegetables, as it allows for immediate caramelization upon entry.
- Prepare the tofu. You can either use your hands to crumble the firm tofu into rustic, bite-sized pieces for a more varied texture that mimics ground meat, or carefully slice it into uniform 2.5 cm (1-inch) cubes if you prefer a neater presentation and chewier bite.
- Prepare the vegetables. Trim the tough ends off the Brussels sprouts and then halve them lengthwise. For the sweet potato, peel it first, then cut it into even 2.5 cm (1-inch) cubes. Uniform sizing is key here for consistent cooking.
- Season the tofu and vegetables separately. In a medium bowl, toss the prepared tofu with 30 ml (2 tablespoons) of olive oil, then season generously with salt and pepper. In a separate, larger bowl, toss the sweet potato and Brussels sprouts with the remaining 30 ml (2 tablespoons) of olive oil, also seasoning well with salt and pepper. Keep them separate to ensure both get ample seasoning and oil.
- Arrange the tofu for roasting. Line one large sheet pan with parchment paper. This is essential for preventing the tofu from sticking and helps achieve maximum crispiness. Spread the seasoned tofu pieces out into a single layer, ensuring they are not overcrowded, which would steam them instead of crisping.
- Arrange the vegetables for roasting. Spread the seasoned sweet potatoes and Brussels sprouts onto another large sheet pan. While parchment paper is optional here, a bare sheet pan can sometimes lead to better caramelization on the vegetables. Again, ensure they are in a single layer for optimal roasting.
- Roast the components. Carefully place both sheet pans into the preheated oven. Roast for approximately 20 minutes, or until the tofu is beautifully browned and crispy, and the vegetables are tender-crisp with nicely caramelized edges. You might need to gently shake the pans halfway through for even browning.
- Sauce the tofu. Once the tofu is roasted to perfection, transfer it from the sheet pan into a mixing bowl. Pour at least 120 ml (½ cup) of your favourite barbecue sauce over the crispy tofu. It may seem like a generous amount, but the porous, crispy surface of the tofu will eagerly soak up all that delicious flavor, so don't hesitate to use it all.
- Assemble the bowls. Divide your chosen cooked grain (brown rice, quinoa, etc.) evenly among four serving bowls. Next, add equal portions of the roasted sweet potatoes and Brussels sprouts to each bowl. Finally, top with the BBQ-glazed tofu. For an extra layer of flavor, consider drizzling a bit of tahini over the veggies and rice before serving. Serve immediately and enjoy!
- Serve and enjoy! Your delicious, wholesome BBQ Tofu Bowls are now ready to be savored for lunch, dinner, or as part of your meal prep plan.
Tools You’ll Need
- Large baking sheets (2)
- Parchment paper
- Large mixing bowls (2-3)
- Sharp chef's knife
- Cutting board
- Measuring cups and spoons
Essential Success Tips
- Pat your tofu extra dry before crumbling or cubing. This helps achieve maximum crispiness during roasting.
- Do not overcrowd the sheet pans. Give the tofu and vegetables plenty of space to breathe; this allows them to roast and caramelize rather than steam.
- Adjust roasting time based on your oven. Ovens vary, so keep an eye on your ingredients, especially in the last 5-10 minutes, to ensure they reach your desired crispness without burning.
- Use a good quality barbecue sauce that you genuinely enjoy, as its flavor will be prominent in the dish.
- Consider adding a touch of smoked paprika or garlic powder to the tofu before roasting for an extra layer of savory depth.
Professional Cooking Secrets
- For even crispier tofu, consider pressing it for 30 minutes before crumbling/cubing to remove excess moisture. This creates a denser texture that crisps up beautifully.
- Experiment with different glazes for the tofu beyond just BBQ sauce; a spicy peanut sauce or a sweet chili glaze can completely transform the bowl's flavor profile.
- Roast a double batch of the vegetables. They store well and can be quickly added to salads, wraps, or other grain bowls throughout the week, making future meal prep even faster.
Notes
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in a microwave or oven.
- Variations: Feel free to swap sweet potatoes for butternut squash or pumpkin. Broccoli or cauliflower can replace Brussels sprouts. A drizzle of sriracha mayo or a squeeze of fresh lime juice can also elevate the final flavor.
- For a spicier kick, add a pinch of cayenne pepper to the tofu before roasting or choose a spicy BBQ sauce.
Frequently Asked Questions
Can I make this recipe gluten-free?
Absolutely! Tofu is naturally gluten-free, and brown rice or quinoa are excellent gluten-free grain choices. Just ensure your chosen barbecue sauce is certified gluten-free, as some brands may contain gluten-based ingredients.
How can I ensure my tofu gets extra crispy?
The key to extra crispy tofu lies in two steps: first, press the tofu to remove as much moisture as possible before cooking. Second, ensure you spread the tofu in a single layer on a parchment-lined baking sheet without overcrowding, allowing proper air circulation for crisping.
Can I prepare this dish ahead of time for meal prep?
Yes, this dish is fantastic for meal prep! You can cook the tofu, vegetables, and grain ahead of time and store them separately in airtight containers in the refrigerator. Assemble your bowls when you're ready to eat for a fresh meal on the go.
Nutrition Facts (Per Serving)
Calories: 550, Protein: 28g, Fat: 22g, Carbs: 65g, Fiber: 10g (approximate per serving, varies with specific ingredients and portion sizes)
Allergy Information
Contains soy (tofu). May contain gluten depending on the barbecue sauce used. Always check ingredient labels for specific dietary needs.
No comment