Ingredients
Vegetables and Protein
- 1 large red onion, cut into 1/4-inch slices
- 1 red bell pepper, seeded and cut into 1/4-inch slices
- 1 block (14-ounce) extra-firm tofu, drained and cut into 1-inch cubes
- 1 package (5-ounce) baby spinach
Fruits
- 1 can (20-ounce) sliced pineapple, drained (or 1 fresh pineapple, peeled, cored, and cut into 1/4-inch slices)
Others
- 1 tablespoon plus 1 teaspoon olive oil, plus more as needed (divided)
- 1 cup barbecue sauce
- 1 cup cooked quinoa
- Chopped fresh cilantro, for garnish (optional)
Instructions
- Preheat oven: Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper to prevent sticking and ease cleanup.
- Prepare and bake vegetables and tofu: In a bowl, toss the sliced red onion and red bell pepper with 1 tablespoon of olive oil until evenly coated. Spread the vegetables out on one half of the prepared baking sheet. Arrange the cubed tofu evenly on the other half. Bake for 10 minutes, then remove from the oven and toss the vegetables and tofu gently with a spatula. Return to the oven and bake for an additional 10 minutes until tofu is golden and vegetables are tender.
- Sauté pineapple: While the tofu and vegetables are baking, heat the remaining 1 teaspoon of olive oil in a large skillet over medium-high heat. Add pineapple slices in batches to avoid overcrowding and sauté until darkly browned on both sides, adding more olive oil if needed to prevent sticking and promote caramelization.
- Toss tofu with barbecue sauce: Once baked, transfer the tofu to a bowl and toss thoroughly with the barbecue sauce until well coated and flavorful.
- Assemble the bowls: Divide the baby spinach and cooked quinoa evenly among four bowls. Top each bowl with the roasted vegetables, barbecue-coated tofu, and caramelized pineapple slices. Garnish with chopped fresh cilantro if desired for an added fresh note.
Notes
- For extra flavor, marinate the tofu in barbecue sauce for 30 minutes before baking.
- You can substitute quinoa with brown rice or couscous according to your preference.
- If fresh pineapple is not available, canned pineapple slices drained well work perfectly.
- Adjust the level of barbecue sauce based on your taste preference for sweetness or smokiness.
- This dish can be served warm or at room temperature and can be made ahead for meal prep.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Baking and Frying
- Cuisine: Hawaiian-inspired
- Diet: Vegetarian
