Vegan BBQ Hawaiian Bowl
No Oil, no fat...just tangy BBQ flavors and tons of veggies

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Vegan BBQ Hawaiian Bowl

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Ingredients

Adjust Servings:
Tofu
1 package, pressed, dried and cut into cubes Extra-firm tofu
1 cup homemade or bottled BBQ Sauce
1/4 cup Organic Vegetable Broth
Vegetables
2, sliced thin about 1/4 inch or less Sweet Potato
1, slivered Yellow Onion
1, seeded and sliced thin Red Pepper
5 leaves, stemmed, and cut into ribbons Dinosaur Kale
1/2 cup Organic Vegetable Broth
to taste Salt and Pepper
Spicy/Sweet Pineapple
1/2 pineapple, cut into bite sized pieces Fresh Pineapple
2 teaspoons Cinnamon
1 teaspoon Cayenne Pepper
Brown Rice
4 cups cooked Basmati Brown Rice
Garnish
2 sliced Green Onions
Homemade BBQ Sauce or Bottled sauce of Choice
1 15 ounce can Organic Tomato Sauce
1/2 1 chili in sauce Adobo Chili Peppers
3 Tablespoons Grape Jelly
2 Tablespoons Apple Cider Vinegar

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Cuisine:

A bowl of tangy BBQ flavors packed with a rainbow of vegetables, brown rice and tofu. You will want to fill up another bowl.

  • 40 minutes
  • Serves 4
  • Easy

Ingredients

  • Tofu

  • Vegetables

  • Spicy/Sweet Pineapple

  • Brown Rice

  • Garnish

  • Homemade BBQ Sauce or Bottled sauce of Choice

Directions

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Craving BBQ and in the “bowl” mode, I decided to create a tangy Vegan BBQ Hawaiian Bowl. As you  probably noticed, my trend recently is to make a bowl with a combination of the flavors and textures. The goal, for me, is to get a ton of flavors and vegetables in every bite.

In order to successfully execute a nutritious bowl, I choose a variety of vegetables with a variety of colors. For this particular bowl, I used brown rice as a base. Then, I chose sweet potatoes, yellow onion, red pepper, fresh pineapple, dinosaur kale, and extra-firm tofu.

In order for the tofu to absorb the BBQ sauce, I marinate it overnight. To save time, I also made my rice in advance in my rice maker. That way, all I had to do was prepare the vegetables, sear the tofu, and warm up the rice.

I aslo have a little trick with the pineapple to bring out the depth of the flavors. So, give this bowl a try if love BBQ.

 

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Steps

1
Done

BBQ Tofu

Press and dry out tofu.
Cut into one inch cubes.
In an airtight container, add cubed tofu.
In a separate bowl, combine one cup BBQ sauce with 1/4 cup vegetable broth.
Whisk together.
Pour over tofu cubes.
Seal container.
Refrigerate overnight.

2
Done
30-40 minutes

Sweet Potatoes

Pre-heat oven o 400 degrees.
On a baking sheet covered with parchment paper or a silicone mat, place sliced sweet potatoes in a single layer.
Sprinkle with salt and pepper.
Cook for 30-40 minutes at 400 degrees until roasted through.
This will depend on how thick your potato slices are.

3
Done

Pineapple

In a small bowl, combine the cinnamon and cayenne pepper.
Line a baking sheet with parchment paper and a silicone mat.
Place cut up pineapple in a single layer on the baking sheet.
Sprinkle with the cinnamon/cayenne mixture.
Bake for 20 minutes in 400 degree one with potatoes.

4
Done
20 minutes

BBQ Tofu

In a large non-stick sauté pan, spoon the tofu into a hot pan.
DO NOT dumpt eh contents of the container.
Instead, reserve the excess liquid to add to the tofu as it cooks.
Using a spatula, cook all sides of the tofu.
Add some more fluid.
Continue to cook for approximately 20 minutes or until crisp

5
Done
12 minutes

Onions and Red Pepper

In a saute pan, saute onions and red peppers together.
Use a little vegetable broth to avoid anything sticking to the pan.

6
Done
5 minutes

Kale

Put 1/4 cup vegetable broth in a sauce pan.
Bring to a boil.
Add kale ribbons.
Cover.
The kale will wilt instantly.

7
Done

BBQ Sauce

Combine all the ingredients in a small blender cup.
Use one cup of the BBQ sauce and add 1/2 cup vegetable broth to thin it out, like you did with the tofu.
Whisk together and heat on medium heat until hot.

8
Done

Putting the bowl together

First, heat the rice and place a cup of rice in each base of the bowl.
Pour a small amount of the BBQ sauce mixed with the vegetable broth on top of the rice.
In one section of the bowl, fan 4 to five pieces of roasted sweet potatoes.
Add sautéed onions and red peppers to a different corner of the bowl.
Add pineapple and add it to a section of the bowl.
Add the kale to another section of the bowl.
Add bbq tofu on the top.
Add green onion as garnish.
Drizzle BBQ sauce mixed with vegetable broth over the top of the vegetables and around the bowl.

Kathy Carmichael

Hi! My name is Kathy, I am a high school English teacher by day & vegan enthusiast and blogger by night. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines the health of us & our planet! :)

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