Tofu & Veggies with Maple Barbecue Sauce

Fall 2004, The EatingWell Diabetes Cookbook (2005)

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Nestled in the foothills of the Green Mountains, Mary’s Restaurant is an idyllic retreat in Bristol, Vermont. Chef-owner Doug Mack works with farmers to highlight seasonal ingredients on his menu. He keeps vegetarian diners happy with this untraditional stir-fry, which jazzes up tofu with a zesty sauce.

"I really liked the barbecue sauce, but the dish overall was disappointing. I couldn't get my head around vegetables in barbecue sauce. It just didn't work for me. "
Tofu & Veggies with Maple Barbecue Sauce

Makes: 4 servings

Serving Size: 1 cup

Active Time:

Total Time:


Maple Barbecue Sauce

  • 2 teaspoons canola oil
  • 1 small onion, finely chopped
  • 5 cloves garlic, minced
  • 3/4 cup reduced-sodium ketchup (see Tip)
  • 3/4 cup cider vinegar
  • 1/2 cup Southern Comfort liqueur or apple juice
  • 1/4 cup maple syrup
  • 1 tablespoon Dijon mustard
  • 1 tablespoon Worcestershire sauce or reduced-sodium soy sauce
  • 1 1/2 teaspoons hot sauce

Tofu & Veggies

  • 14 ounces extra-firm tofu, preferably water-packed
  • 4 teaspoons canola oil, divided
  • 1 cup broccoli florets
  • 1 cup cauliflower florets
  • 1 cup sliced mushrooms (3 ounces)
  • 1 cup grated carrots (2 medium)


  1. To prepare barbecue sauce: Heat oil in a medium saucepan over medium-low heat. Add onion and cook, stirring often, until softened but not browned, 3 to 5 minutes. Add garlic, ketchup, vinegar, Southern Comfort (or apple juice), maple syrup, mustard, Worcestershire sauce (or soy sauce) and hot sauce and bring to a simmer. Reduce heat to low and simmer, uncovered, stirring occasionally, until thickened, about 30 minutes. Let cool for about 10 minutes. Transfer to a food processor or blender and puree until smooth. (Use caution when blending hot liquids.)
  2. To prepare tofu & veggies: Drain and rinse tofu; pat dry. Cut into 1-inch cubes. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook, turning from time to time, until browned on all sides, 5 to 7 minutes. Transfer to a plate.
  3. Add the remaining 2 teaspoons oil to the pan. Add broccoli, cauliflower, mushrooms and carrots; cook, stirring often, until just tender, about 4 minutes. Add 1/2 cup of the barbecue sauce and bring to a simmer (refrigerate the remaining sauce for another use). Stir in tofu and serve.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 2 weeks.
  • Tip: We recommend using reduced-sodium ketchup whenever possible. Look for it in your supermarket.


Per serving: 224 calories; 10 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 19 g carbohydrates; 8 g added sugars; 11 g protein; 3 g fiber; 108 mg sodium; 587 mg potassium.

Nutrition Bonus: Vitamin A (106% daily value), Vitamin C (63% dv), Calcium (21% dv), Potassium (17% dv), Folate (15% dv)

Carbohydrate Servings: 1

Exchanges: 1/2 other carbohydrate, 1 vegetable, 1 medium-fat meat, 1 fat

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