Roasted BBQ Ranch Cauliflower Tofu Bowl
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Cooking Level: Easy
Prep time: 10-15 minutes
Cook time: 35 minutes
Total Time: 45-50 minutes
I think a common misconception about vegans is that vegans must be healthy, but that isn't always the case. In my transition to becoming vegan, I still ate vegan burgers, chicken nuggets, ice cream, cheese, and yes Oreos. Some people are vegan for their health and some for the animals. Although I love all of the health aspects of being vegan, I am at the end of the day vegan for the animals and I still love to indulge in vegan junk food. With that said, I have wanted to explore some healthier plant-based meals that I can easily prep for myself and my boyfriend for the week.
Vegan or not, when you hear the word healthy, what comes to mind? Salads, right!? Well this Roasted BBQ Ranch Cauliflower Tofu Bowl is like a mix of the vegan junk food I crave but with a healthy twist. After making this, it has been hands down one of my favorite healthy meals. Even my boyfriend loves it because he can get lots of protein from the tofu and chickpeas. This is also a very filling lunch, so less is more, and you can always have it the next day if you want to use this as a meal prep option.
Here's what you'll need for all this deliciousness-
Ingredients:
1 bag of cauliflower florets
1 package of firm or extra firm tofu
1 bunch of parsley
1 can of chickpeas/garbanzo beans
1/4 diced red onion
2 tsp garlic salt
2 tsp onion salt
2 tsp cayenne pepper
2 tsp pepper
2tsp cayenne pepper
2 tsp grapeseed or olive oil
1/2 cup of your favorite BBQ sauce
Dressing:
1/3 cup Lemon Tahini Dressing
2 tbs Dijon mustard
1/2 cup of vegan mayonnaise
You'll mix all of these ingredients in a bowl until well combined.
*If your grocery store carries a vegan ranch dressing like Daiya you can also use that and add a little lemon juice on top as well instead of making the dressing above.
Directions:
1. Drain your tofu and place the block of tofu on a plate and cover with a paper towel. Then place a plate on top of the paper towel. Next, place a can on top of the plate. This will help drain the water from your tofu before you cut it up so it will be firm after cooking in the oven. You'll want to let your tofu drain this way for about 10-15 minutes.
2. While you're waiting for your Tofu to drain, preheat your oven to 400 degrees.
3. Once your tofu is done draining, cut into cubes and place on a non-stick baking sheet. If you do not have a non-stick baking sheet, be sure to spray some cooking spray on the baking sheet before placing the tofu in the oven. (Side note: I did not spray my pan one time and totally had half of my tofu stuck to the pan after baking it)
4, If you have pre-cut cauliflower florets in a bag, simply place them on a baking sheet with your tofu. You can also add the chopped onion to the baking sheet as well with your cauliflower. Then drizzle on top of the cauliflower and onions a 1 tsp grapeseed oil or olive oil as well as sprinkle your seasonings (1 tsp onion salt, 1 tsp garlic salt, 1 tsp pepper, 1 tsp paprika).
See photo below:
5. Cook the tofu, cauliflower, and onions in the oven for about 20 minutes. After 20 minutes, flip your tofu and stir your cauliflower and onions around. Bake for another 10-15 minutes until browned.
6. While your tofu, cauliflower, and onions are cooking. Heat a pan with 1 tsp grapeseed or olive oil.
7. Drain your chickpeas and empty them onto the pan.
8. On medium heat, cook the chickpeas for 5-7 minutes while sprinkling the remainder of your seasonings (1 tsp onion salt, 1 tsp garlic salt, 1 tsp pepper, 1tsp paprika). Your chickpeas will cook quickly so you just want them just a little golden.
9. Once your tofu, cauliflower, and onions are done, take the tofu and toss in your favorite bbq sauce.
10. Add your bbq tofu, cauliflower, onions, and chickpeas into a bowl with some chopped parsley and drizzle your ranch dressing on top. Mix it all up and you've got one healthy lunch or dinner!
