About this Recipe

I made this BBQ shredded tofu with black beans because I was craving something smoky, saucy, and satisfying — but still easy on the gut. It’s one-pan, quick-prep, and doesn’t demand a million ingredients or brainpower. It’s packed with plant protein, fiber, and low-FODMAP flavor, perfect for anyone who wants comfort food without the digestive drama.

BBQ Shredded Tofu with Black Beans and sweet potato with green beans

Ingredient Notes & Substitutes

Firm tofu – Grated for a “pulled” texture; press for extra crispiness, or skip (pressing) if lazy.
Black beans – Canned and rinsed, for added protein and texture.
Walnuts – Chopped small-medium; adds crunch and healthy fats.
Paprika – Smoky depth and color; sub with smoked paprika if you want extra BBQ vibes.
Low sodium soy sauce – Salty umami, balanced. Use tamari if gluten-free.
Passata – Smooth tomato puree; sub with any blended tomato sauce.
Coco aminos, liquid smoke (optional) – For an extra punch of sweet-smoky flavor.
Spicy paste or sauce – Adjust to your spice level; gochujang adds umami, sriracha = classic heat.
Quinoa – Fluffy base, gut-friendly grain.
Sweet potato – Roasted, halved for a boat-style serving — comforting and nutrient-dense.

Step-by-step short instructions (BBQ Shredded Tofu with Black Beans)

Step-by-step short instructions (Sweet Potato Boats)

**Add cooked quinoa over baked sweet potato halves**

Spoon the mixture over cooked quinoa — **Add cooked quinoa over baked sweet potato halves**

Recipe card with notes

BBQ Shredded Tofu with Black Beans

Diana Kostrov

This BBQ shredded tofu is a bold blend of smoky spices, beans, and rich tomato flavor. It’s gut-friendly, easy to prep, and perfect for anyone craving comfort food without the bloat.

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Prep Time 10

Cook Time 20

Total Time 30

Course Main Course

Cuisine comfort food, fusion

Servings 6

Equipment

Skillet
Grater
Spatula

Ingredients

400 g firm tofu (grated)
1 can (400g) black beans ((drained and rinsed))
1/3 cup walnuts (chopped)

Spices

1/2 tbsp paprika
1 tsp ras el hanout
1 tsp mushroom powder (optional)
1 tsp turmeric

Sauces

4 tbsp low sodium soy sauce (for gluten-free – see note 2)
1 tbsp tomato paste
1/2 cup passata

Optional sauces

1/2 tbsp coco aminos
1/2 tbsp liquid smoke
1 tsp spicy paste or spicy sauce of choice

Others

1-2 tbsp Olive oil (for frying)
Quinoa (cooked, for serving)
1 halved + baked Sweet potato (for serving)

Instructions

Heat the oil – Add 1 tbsp olive oil to a skillet over medium-high heat. When hot, add the grated tofu.
Fry the tofu – Stir frequently and cook until golden. Add the spices and cook for another 2 minutes until deeply browned.
Add beans and nuts – Stir in black beans and chopped walnuts.
Sauce it up – Pour in the soy sauce, tomato paste, and passata (plus any optional sauces). Mix well.
Finish with flavor – Keep stir-frying until the mixture browns and thickens to your liking.
Serve it hot – Spoon over quinoa, rice, or roasted sweet potato halves. Add vegan yoghurt or tahini drizzle if desired.

Notes

Draining the tofu before grating helps it crisp up more — especially if you’re chasing that browned edge.
Use tamari instead of soy sauce for a gluten-free version.
Leftovers store well in the fridge for 3–4 days; great in wraps or bowls.