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Caribbean BBQ Tofu Vegetable Bowl
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5 from 2 votes

Carribean Inspired BBQ Tofu Bowl {Vegetarian}

This BBQ Tofu Bowl is full of Caribbean flavours and fresh veggies – it’s inspired by one of my favourite restaurants, One Love Vegetarian.
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Main Course
Cuisine: American, Caribbean
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!

Notes

Squeeze out any excess moisture to get the crispiest possible tofu.
Let the tofu marinate for at least 30 minutes.
If you’re meal prepping these bowls, wait until the day of to cut up the avocado.
Store any leftovers in the fridge for up to 4 days then reheat in a pan on the stovetop.

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