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Oven Roasted BBQ Tofu and Veggies

February 18, 2015

Main Dish Recipes Kelly 3 Comments

aka my lunch this week. I”m so lazy, that I almost titled my post that. There’s not much to say about this, maybe because right now my mouth is full of marked down grocery store paczkis, but that’s besides the point.

Oven Roasted BBQ Tofu and Veggies @hiddenfruitnveg

I’m on this never ending quest to eat more vegetables (and fruit, but this recipe isn’t really any improvement there. And the paczkis prob aren’t helping, either), and yet I always end up with a crisper full of sad, forgotten veggies. Everyone needs a recipe that revives those noms and makes them edible again, right? Well, this is mine #NoBrusselsLeftBehind

Oven Roasted BBQ Tofu and Veggies @hiddenfruitnveg

For me, BBQ sauce saves anything. Be it undercooked rice — whyyyy can’t I get this right, even with a rice cooker?! — or just to keep a meal interesting 4 days in a row.  Feel free to sub in whatever veggies you have on hand but don’t skimp on the marinade or roasting time for the tofu. The marinade is everything with a food like tofu, plus the long roast gives you a little crispy and a little chew. My favorite tofu textures. If you’re not into rice or just suck at making it like I do, wrap it up in a tortilla instead.

Oven Roasted BBQ Tofu and Veggies @hiddenfruitnveg

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Oven Roasted BBQ Tofu and Veggies
Author: 
Prep time: 
Cook time: 
Total time: 

Serves: 4 servings
 

Ingredients
  • 12 oz block extra firm tofu, drained and pressed for at least 30 minutes
  • 4 tbsp bbq sauce, divided
  • 1 tbsp tahini
  • 1 tbsp low sodium soy sauce or GF alternative
  • 1 head broccoli
  • 3 large carrots
  • 12 Brussels sprouts
  • 1 Green pepper
  • ¼ Red onion
  • 2 cloves garlic, minced
  • Salt and Pepper
  • Extra Virgin Olive Oil, optional
  • 1 c uncooked brown rice, prepared

Instructions
  1. Coat the tofu into ¾ inch cubes.
  2. Whisk 2 tbsp bbq sauce, tahini, soy sauce, and ⅓ c water. Toss the tofu in the marinade and let sit for 30 minutes, occasionally tossing the tofu in the sauce.
  3. Meanwhile, roughly chop your veggies. Preheat oven to 350 degrees F.
  4. Spread all veggies except the onion and garlic across a baking sheet. Sprinkle the onion and garlic over the other veggies. Sprinkle with salt and pepper, if desired.
  5. On a separate baking sheet, arrange the tofu cubes. If you have any extra marinade, drizzle over the veggies. If not, drizzle a little EVOO on the veggies.
  6. Roast in the oven for 40 minutes. Halfway through baking, turn the tofu cubes. You might notice some of the marinade burning, but it easily separates from the tofu if that happens.
  7. Stir 2 tbsp of bbq sauce into brown rice. Serve veggies and tofu over rice, tossing together if desired.

Notes
Nutritional estimate is using Light Extra Firm tofu and 1 tsp EVOO. Regular tofu adds ~20 calories.

Nutrition Information
Serving size: ¼ Recipe Calories: 300 Fat: 5 Carbohydrates: 59 Fiber: 7 Protein: 9

Oven Roasted BBQ Tofu and Veggies @hiddenfruitnveg

In the interest in sharing more about myself, you can definitely see here that I’m one of those weirdos who brings an ENORMOUS container of food to work and eats out of it all week. #NoJudgementZone That’s definitely the container sitting in the fridge at work. Also, Josh had a killer migraine while I was prepping this, so I actually took the photos myself for once!

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3 Comments
    Julia Feb 20, 2015

    Cheers to roasted veggies, woop woop! Plus BBQ sauce? I love that we speak each other’s language 😀 Have a great weekend, m’dear!

    Joanne Feb 19, 2015

    Haha I do have a bag of brussels in my fridge that are on their last legs…think I need to adopt your motto AND this sauce and get it into my belly.

    Hannah @ CleanEatingVeggieGirl Feb 18, 2015

    BBQ tofu is one of my favorite things ever! I love it almost as much as buffalo tofu. I have some tempeh marinating in homemade BBQ sauce right now that I’m going to bake up for dinner. I’m super excited about it!

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