Savory Barbecue Tofu with Sautéed Onions and Peppers
Delight in our Savory Barbecue Tofu with Sautéed Onions and Peppers, a satisfying and flavorful dish that's perfect for any meal. This recipe takes firm tofu, marinates it in a rich and tangy barbecue sauce made with reduced-sodium ketchup and Dijon mustard, and pairs it with caramelized onions and sweet green peppers. Served over a bed of hot cooked brown rice, this dish is not only hearty but also packed with plant-based protein, making it an excellent choice for vegans and vegetarians. Whether you're a tofu lover or trying it for the first time, this dish is sure to impress.
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
firm tofu
1 lb (pressed and cut into 1/2 inch slices)
reduced sodium ketchup
1/2 cup (mixed into the marinade)
Dijon mustard
1/4 cup (mixed into the marinade)
water
3 tablespoons (mixed into the marinade)
safflower oil or canola oil
1 tablespoon (mixed into the marinade)
minced garlic
1 tablespoon (mixed into the marinade)
ground black pepper
1/4 teaspoon (mixed into the marinade)
liquid smoke
1/4 teaspoon (mixed into the marinade)
hot pepper sauce
to taste (mixed into the marinade)
thinly sliced onions
2 cups (dipped in the marinade)
medium green peppers
2 (sliced into strips)
hot cooked brown rice
3 cups (for serving)
Instructions
1
Start by preparing the tofu. Use water-packed or cotton tofu, and avoid silken tofu as it won't yield the desired texture. Freeze the tofu overnight, then thaw it completely. Once thawed, press the tofu to remove excess moisture: wrap it in cheesecloth or paper towels and place it on a slanted cutting board. Set a heavy dinner plate on top and let it press for at least 10 minutes.
2
Meanwhile, seed the green peppers and cut them into strips.
3
Preheat your oven to 375°F (190°C).
4
In a 2-quart baking dish, combine the reduced-sodium ketchup, Dijon mustard, water, oil, minced garlic, ground black pepper, liquid smoke, and hot pepper sauce to create a flavorful marinade.
5
With the long side facing you, carefully cut the pressed tofu into 1/2-inch thick slices starting from one end. Dip each slice in the prepared ketchup mixture, ensuring both sides are coated. Set the coated tofu slices aside on a plate.
6
Next, dip the sliced onions into the ketchup mixture and set aside.
7
In the baking dish, layer the green pepper strips at the bottom, followed by the tofu slices arranged on top. Finally, distribute the coated onions evenly over the tofu.
8
Cover the baking dish with aluminum foil and bake in the preheated oven for 15 minutes.
9
Serve the savory tofu and vegetables over hot cooked brown rice, and enjoy! For added flavor, feel free to marinate the tofu in the ketchup mixture for a few hours before baking for a richer taste.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the primary protein source in this recipe?
The primary protein source is 1 lb of firm tofu.
Is Savory Barbecue Tofu suitable for vegans?
Yes, this recipe is entirely plant-based and suitable for vegans.
Can I use silken tofu for this dish?
No, you should avoid silken tofu as it will not yield the desired firm texture.
What is the secret to the texture of the tofu in this recipe?
The secret is freezing the tofu overnight and then thawing it completely before pressing.
How long should I press the tofu?
You should press the tofu for at least 10 minutes to remove excess moisture.
What temperature should the oven be set to?
The oven should be preheated to 375°F (190°C).
What ingredients make up the barbecue marinade?
The marinade consists of reduced-sodium ketchup, Dijon mustard, water, oil, minced garlic, ground black pepper, liquid smoke, and hot pepper sauce.
How thick should the tofu slices be cut?
The tofu should be cut into 1/2-inch thick slices.
How should the green peppers be prepared?
The green peppers should be seeded and cut into strips.
What size baking dish is recommended?
A 2-quart baking dish is recommended for this recipe.
How are the vegetables and tofu layered in the dish?
Layer green pepper strips on the bottom, followed by tofu slices, and top with the coated onions.
Should the dish be covered while baking?
Yes, cover the baking dish with aluminum foil before putting it in the oven.
How long does the dish need to bake?
The dish should be baked for 15 minutes.
What is the recommended serving base for this tofu?
It is best served over a bed of hot cooked brown rice.
Can I prepare the tofu in advance to enhance the flavor?
Yes, you can marinate the tofu in the ketchup mixture for a few hours before baking for a richer taste.
What type of oil is best for the marinade?
The recipe suggests using either safflower oil or canola oil.
How much onion is required?
The recipe calls for 2 cups of thinly sliced onions.
Is this recipe high in sodium?
The recipe uses reduced-sodium ketchup to help manage the sodium content.
What gives the dish its smoky barbecue flavor?
Liquid smoke and Dijon mustard provide the distinct savory barbecue profile.
Can I make this dish spicy?
Yes, you can add hot pepper sauce to taste to achieve your desired level of heat.
How do I press the tofu without a professional press?
Wrap the tofu in cheesecloth or paper towels, place it on a slanted board, and set a heavy dinner plate on top.
How many green peppers are needed?
The recipe requires 2 medium green peppers.
How much cooked brown rice should I prepare?
You should prepare 3 cups of hot cooked brown rice.
What is the purpose of the water in the marinade?
Water is used to help thin the ketchup and mustard into a coating consistency.
Is the onion sautéed separately?
No, the onions are dipped in the marinade and baked on top of the tofu.
Can I use other colors of bell peppers?
While the recipe calls for green peppers, other bell peppers can be used for different colors and sweetness levels.
Is this a quick meal option?
Yes, once the tofu is prepared, the actual baking time is only 15 minutes.
Does this recipe contain garlic?
Yes, it includes 1 tablespoon of minced garlic in the marinade.
Should the tofu be seasoned with salt?
The recipe relies on ketchup, mustard, and pepper for seasoning; additional salt is not specified.
What type of mustard is best for this recipe?
Dijon mustard is specifically recommended for its sharp, tangy flavor.