Barbecue Tofu and Rice Veggi Recipe for Easy Meals

Barbecue tofu paired with vibrant rice and fresh vegetables makes for a delightful, wholesome meal that’s both satisfying and packed with flavor. This recipe brings together the smoky, tangy essence of barbecue sauce with the firm, protein-rich tofu, complemented perfectly by a colorful medley of vegetables and fluffy rice.

Whether you’re a seasoned vegan, vegetarian, or simply looking to add more plant-based options to your meals, this dish offers a fantastic balance of textures and tastes.

It’s incredibly versatile, easy to prepare, and perfect for weeknight dinners or weekend gatherings. The beauty of this recipe lies in its simplicity and the ability to customize it with your favorite veggies and seasonings.

Plus, it’s a great way to enjoy a nutritious meal that feels indulgent without the guilt. Ready to impress your family or friends with a delicious barbecue tofu and rice veggie recipe?

Let’s dive right in!

Why You’ll Love This Recipe

This barbecue tofu and rice veggie recipe is a crowd-pleaser because it combines:

• High protein content from the tofu, making it a great meat alternative.
• Rich, smoky flavors from the homemade barbecue sauce that elevates every bite.
• Fresh and colorful vegetables that add crunch, nutrients, and visual appeal.
• Versatility as you can swap veggies or add your favorite spices to suit your taste.
• Simple preparation with minimal ingredients and easy-to-follow steps.

Whether you’re meal prepping or cooking for a family dinner, this dish is sure to satisfy your cravings and nourish your body.

Ingredients

• 14 oz (400g) firm tofu, pressed and cubed
• 1 cup long-grain brown rice, rinsed
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 medium carrot, thinly sliced
• 2 cloves garlic, minced
• 2 tablespoons olive oil or avocado oil
• 1/2 cup barbecue sauce (store-bought or homemade)
• 1 tablespoon soy sauce or tamari for gluten-free
• 1 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt, or to taste
• 1 cup frozen peas (optional)
• Fresh cilantro or parsley for garnish
• Lemon wedges for serving

Equipment

• Large non-stick skillet or cast iron pan
• Medium saucepan with lid (for cooking rice)
• Cutting board and sharp knife
• Mixing bowl
• Wooden spoon or spatula
• Measuring cups and spoons
• Colander or sieve (for rinsing rice)

Instructions

1. Prepare the tofu: Press the tofu for at least 15 minutes to remove excess moisture. Once pressed, cut into 1-inch cubes.
2. Cook the rice: In a medium saucepan, bring 2 cups of water to a boil. Add rinsed rice, reduce heat to low, cover, and simmer for about 40 minutes or until tender. Remove from heat and let it sit covered for 5 minutes.
3. Make the barbecue tofu: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes.
4. Add the garlic and spices: Stir in minced garlic, smoked paprika, salt, and pepper. Cook for 1 minute until fragrant.
5. Coat tofu with barbecue sauce: Pour in the barbecue sauce and soy sauce, tossing the tofu gently to coat. Cook for another 3-4 minutes until the sauce thickens and clings to the tofu.
6. Sauté the vegetables: In a separate pan or after removing the tofu, heat the remaining 1 tablespoon of oil. Add sliced bell pepper, broccoli florets, and carrot. Stir-fry for 5-7 minutes until vegetables are tender-crisp. Add frozen peas during the last 2 minutes of cooking.
7. Combine rice and veggies: Fluff the cooked rice with a fork, then gently fold in the sautéed vegetables. Adjust seasoning with salt and pepper if needed.
8. Serve: Plate the vegetable rice mixture and top with the barbecue tofu cubes. Garnish with fresh cilantro or parsley and serve with lemon wedges for an extra burst of freshness.

Tips & Variations

For firmer tofu, freeze it overnight and then thaw before pressing. This changes the texture, making it chewier and more sponge-like, perfect for absorbing barbecue sauce.

• Switch up the veggies: Try zucchini, mushrooms, or snap peas for different textures and flavors.
• Make it spicier: Add a pinch of cayenne pepper or a dash of hot sauce to the barbecue sauce.
• Gluten-free option: Use tamari instead of soy sauce, and check your barbecue sauce ingredients.
• Meal prep friendly: Make extra rice and tofu to enjoy leftovers for up to 4 days.
• Grill the tofu: For authentic smoky flavor, grill the tofu instead of pan-frying.

Nutrition Facts

Serving Suggestions

This barbecue tofu and rice veggie dish pairs wonderfully with a crisp green salad or a side of steamed greens like kale or spinach. For added richness, serve with a dollop of vegan sour cream or guacamole.

If you want to add some crunch, sprinkle toasted sesame seeds or crushed peanuts on top.

For a refreshing drink pairing, try a sparkling water with lime or a chilled iced tea. This meal also works well as a filling for wraps or stuffed peppers, making it a versatile option for lunchboxes or picnics.

If you love exploring plant-based recipes, you might enjoy our A to Z Vegetarian Recipes for Every Meal and Occasion or dive into wholesome grains with Ancient Grains Vegetarian Recipes for Healthy Delicious Meals.

For a spicy twist on your dishes, check out our Chilli Powder Recipe Vegan: Easy Homemade Spice Blend.

Conclusion

This barbecue tofu and rice veggie recipe is a shining example of how plant-based meals can be both nourishing and packed with bold flavors. It’s a fantastic option for anyone looking to enjoy a hearty, satisfying dish without relying on meat.

The combination of smoky barbecue tofu with vibrant vegetables and wholesome rice creates a balanced and delicious meal that’s perfect for any time of the year.

Whether you’re new to cooking tofu or a seasoned vegan chef, this recipe is easy to make and adaptable to your preferences. Plus, it’s a great way to introduce more plant-based meals into your routine without sacrificing taste or texture.

Give it a try, and you might just find your new favorite comfort food!

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