This BBQ Tofu bowl is full of Caribbean-inspired flavour – it's inspired by one of my favourite restaurants called One Love Vegetarian.
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How to make this recipe
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In a blender, blend all the ingredients listed under the BBQ sauce heading.
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Pat tofu dry with paper towel squeezing out all excess liquid. Once liquid is drained, cut the tofu into thick strips and marinade in a bowl.
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While the tofu is marinading, place the ingredients under the rice heading in a rice cooker or a pot on the stove until the water is fully absorbed and rice is cooked.
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Heat olive oil on medium heat in a large skillet. Add tofu and marinade, along with vegetables, sautéing for until veggies soften and tofu is browned.
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In a separate pan, heat remaining tbsp olive oil, then fry plantain slices over med-high heat.
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Serve tofu mixture over cooked rice, garnishing with sliced avocado and plantain slices. Enjoy!
Ingredients and substitutions
- Extra-firm tofu – firm or extra-firm tofu is recommended but an alternative plant-based ingredient you can use is tempeh.
- Multicolour bell peppers – any colour variety of bell peppers will work great for this recipe
- Red onion – white onion, shallots or yellow onion can also be used.
- Button mushrooms – cremini, sliced hole mushrooms (white or brown) can replace button mushrooms if you’re in a pinch.
- Plantain – unripe bananas, yuca roots or jackfruit can also be used if you are unable to find plantains.
- Avocado – if you’re not a fan of avocado feel free to leave this out or replace it with a vegetable of your shirt.
BBQ Sauce
- Sweet onion – a white sweet onion is recommended but if necessary a yellow onion will work.
- Olive oil – any neutral oil like avocado oil, vegetable oil or sunflower oil will also work.
- Soy sauce – tamari or coconut aminos are great gluten-free replacements for soy sauce.
- BBQ sauce – hoisin sauce mixed with ketchup will give a similar taste to BBQ sauce
- Scotch bonnet pepper – habanero chiles, Serrano chiles or red chiles will also work.
- Thyme – oregano or marjoram will also work in place of thyme.
- Garlic – fresh or jarred minced garlic can both be used.
- Ginger – fresh grated ginger is preferred but ginger powder can also be used.
- Allspice – double the nutmeg or use cinnamon in place of allspice.
- Nutmeg – cinnamon, ginger powder, extra allspice are great alternatives to nutmeg.
Rice
- Water
- White rice – use any variety of white or brown rice that you prefer.
- Butter – the butter is optional to keep the rice fluffy and smooth.
- Salt (to taste)
Storing and reheating
If you're making extra servings for the week, all you have to do to store the dish is divide them into four airtight containers and store in the fridge. This dish will keep in the fridge for up for four days so you have a whole week's worth of delicious lunches/dinners ready for you! The tofu doesn't stay very crispy after it's refrigerated but it still will keep its great taste. I recommend cutting the avocado the day of since you probably won't want to reheat it the next day.
To reheat this dish you will want to put a pan over medium-high heat and stir until it is heated or you can microwave the dish for 1-2 minutes!
Other vegetarian recipes
- Roasted vegetable flatbread
- Vegetarian mason jar salads – two ways
- Instant Pot taco soup (vegetarian + gluten free)
Meal prep tools
- Get your own square glass meal prep bowls here!
- Get a rice cooker for hands-off cooking time here (they're cheap!)
- This is the brand of tamari I like, and I love this low-sodium soy sauce!
Carribean Inspired BBQ Tofu Vegetable Bowl
This BBQ Tofu bowl is full of Caribbean-inspired flavour - it's inspired by one of my favourite restaurants called One Love Vegetarian.
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Servings: 6 servings
Calories: 321kcal
Ingredients
- 1 Package extra-firm tofu
- 1/2 red, yellow and green pepper, sliced
- 1 red onion sliced
- 1 cup small button mushrooms whole
- 1 plantain slightly overripe and sliced
- 1 avocado sliced
BBQ Sauce
- 1/2 large sweet onion
- 2 tbsp olive oil
- 2 tbsp soy sauce
- 1 tbsp BBQ sauce
- 1 scotch bonnet pepper, deseeded
- 1 tsp thyme
- 2 cloves garlic
- 1 inch piece gingeroot
- 1 tsp allspice
- 1/2 tsp nutmeg
Brown rice
- 2 cups water
- 1 cup white rice
- 1 tsp butter
- 1 pinch salt
Instructions
- Mix together ingredients under BBQ sauce heading in a Magic Bullet or blender.
- Pat tofu dry with paper towel squeezing out all excess liquid. Cut into 1/2 inch thick strips and place in plastic bag with marinade, and let sit for 30 min.
- Meanwhile, add all ingredients under the rice heading to a rice cooker or pot on the stove and cook until water is fully absorbed.
- Heat olive oil on medium heat in a large skillet. Add tofu and marinade, along with vegetables, sauteeing for 10 minutes until tofu is browned and heated through and veggies are softened.
- In a separate pan, heat remaining tbsp olive oil, then fry plaintain slices for 4-5 minutes per side over med-high heat.
- Serve tofu mixture over cooked rice, garnishing with sliced avocado and plaintain slices. Enjoy!
Nutrition
Calories: 321kcal | Carbohydrates: 46g | Protein: 10g | Fat: 12g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 2mg | Sodium: 433mg | Potassium: 610mg | Fiber: 5g | Sugar: 9g | Vitamin A: 742IU | Vitamin C: 26mg | Calcium: 55mg | Iron: 2mg
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Melissa Cantrell says
Caribbean BBQ tofu looks pretty amazing and healthy.
http://askmelissaanything.blogspot.com/
Taylor Stinson says
Thank you!! It’s definitely a super healthy alternative
Curtis says
I’ve been there many times, never found the tofu to have a jerk flavour but hey, food and recipes are open to interpretation.
Nice try recreating her dish, I love it myself and hope this tastes close to the One Love original.