This St. Louis-Style Barbecue Protein Bowl is packed with – well, you guessed it – a ton of protein! Thanks to the Beyond Steak I’m using, which is one of my favorite veg meat subs (as a pescatarian, I fully admit that meat is delicious, I just choose to eat the subs instead of the real thing!)
But even with all of its protein-ness (21 grams per serving!), this bowl is also filled with vegetables. There is some eggplant and scallion lurking beneath this dripping, zingy and savory St. Louis-style barbeque sauce, but you can sub it to be any vegetable you want! All that matters is that you cook the vegetable down in your pan, simmer it in the sauce with the Beyond Steak, and dinner (and protein!) is ready in minutes.
This is a simple weeknight meal, but one that is true to what I make more often than not. It’s absolutely one of my favorite wholesome meals, and you can read on how to make it (and how to make it your own!)
Table of contents
Ingredients you’ll need for this bowl
There’s a lot of flavor going on in this meatless barbecue bowl, and that’s why I love it! It’s so rich and deep in flavor, mimicking that classic barbecue taste, but is balanced by the white rice. It’s the perfect lunch to keep you going, or a great dinner after a long day. Here’s what you’ll need for this barbecue protein bowl:
- 6 tablespoons tomato paste
- 1/4 cup apple cider vinegar
- 1/4 cup honey
- 3 tablespoons fish sauce or soy sauce
- 1 tablespoon mustard seeds
- 1/4 teaspoon cayenne pepper
- 2/3 cup water
- 1 pound fairytale eggplant, sliced
- Diamond Crystal kosher salt
- Extra-virgin olive oil
- 3 medium scallions, thinly sliced
- 1 bag (3 servings) Beyond Steak, or three servings of your favorite plant-based meat or sausage of choice
- Steamed white rice, for serving
- Fresh dill chopped, for garnish
How to make this meatless barbecue bowl
This bowl comes together all in one pan (other than the rice), making it a great option for a weeknight meal. It’s punchy and complex but doesn’t overwhelm the Beyond Steak or eggplant. Plus, this hearty dish will keep you full for a very long time, all while being completely vegetarian!
Making the sauce and cooking the eggplant
- Begin by making the sauce. Whisk together the tomato paste, vinegar, honey, fish sauce, mustard seeds and cayenne. It will be a thick paste that’s very potent, but think of it as a simmer sauce. Thin it out with 1/2 cup of water (reserve the remaining water for later) and set aside.
- Add the sliced eggplant to a large bowl and sprinkle with salt. Mix to coat in the salt and let sit for 15 minutes to coax out any moisture. Pat dry with paper towels.
- Set a large high-sided pan over medium heat. Add a drizzle of olive oil, about 1-2 tablespoons, and add the white part of the scallions. Cook for 1-2 minutes or until fragrant.
- Add in the eggplant, season with a pinch of salt and cook, stirring occasionally, for 5-8 minutes or until the eggplant has softened, shrunken by half and is beginning to take on some color.
adding the beyond steak and sauce
- Scooch the eggplant to the side of the pan and add the Beyond Steak to the other side. Mix and cook for 1-2 minutes or until the Steak is no longer frozen.
- Pour in the sauce. Give everything a few big stirs to combine the ingredients with the sauce. Add the remaining water if needed, the texture should be of a thick stew. Cook, stirring often, for 4-5 minutes to let the sauce reduce, thicken and cling to the vegetables and the Steak. It should look glossy and vibrant. Add more splashes of water as needed to get there.
More protein options
We all know by now that I’m a big fan of meatless proteins. Beans, tofu, grains and vegetarian meats are my best friend. I love finding new ways to incorporate protien into my meals to make sure that I stay full for longer! In this dish, Beyond Steak is the best option for that irresistible barbecue flavor. But if you’re looking for other options, here are some ideas:
- Chickpeas – a staple and so versatile!
- Tofu – if you want a more meaty texture, click here for my advice!
- Tempeh – does a great job at soaking up flavor
- Seitan – has a great meaty texture
Looking for more vegetarian/vegan recipes?
You’ve come to the right place!
Garlic Scape Tofu Curry
Fennel Salad with Tempeh & Walnut Dressing
Beans a Limone
And that’s everything for this St. Louis-Style Barbecue Protein Bowl!
If you make it, please tag me on Pinterest or Instagram so I can see! It’s my favorite thing to scroll through stories and see what you all are making.
And of course feel free to leave any questions, comments or reviews! This is the best place to reach me, and I’d love to hear from you <3
Watch the recipe here
The video may not fully represent the recipe. For best results, follow the instructions as written.
Equipment
Ingredients
- 6 tablespoons tomato paste
- 1/4 cup apple cider vinegar
- 1/4 cup honey
- 3 tablespoons fish sauce, or soy sauce
- 1 tablespoon mustard seeds
- 1/4 teaspoon cayenne pepper
- 2/3 cup water
- 1 pound fairytale eggplant, sliced
- Diamond Crystal kosher salt
- Extra-virgin olive oil
- 3 medium scallions
- 1 bag (3 servings) Beyond Steak, or three servings of your favorite plant-based meat or sausage of choice
- Steamed white rice, for serving
- Fresh dill, chopped, for garnish
Instructions
- Begin by making the sauce. Whisk together the tomato paste, vinegar, honey, fish sauce, mustard seeds and cayenne together. It will be a thick paste tht's very potent, but think of it as a simmer sauce. Thin it out with 1/2 cup of water (reserve the remaining water for later) and set aside.
- Add the sliced eggplant to a large bowl and sprinkle with salt. Mix to coat in the salt and let sit for 15 minutes to coax out any moisture. Pat dry with paper towels.
- Set a large high-sided pan over medium heat. Add a drizzle of olive oil, about 1-2 tablespoons, and add the white part of the scallions. Cook for 1-2 minutes or until fragrant.
- Add in the eggplant, season with a pinch of salt and cook, stirring occasionally, for 5-8 minutes or until the eggplant has softened, shrunken by half and is beginning to take on some color.
- Scooch the eggplant to the side of the pan and add the Beyond Steak to the other side. Mix and cook for 1-2 minutes or until the Steak is no longer frozen.
- Pour in the sauce. Give everything a few big stirs to combine the ingredients with the sauce. Add the remaining water if needed, the texture should be of a thick stew. Cook, stirring often, for 4-5 minutes to let the sauce reduce, thicken and cling to the vegetables and the Steak. It should look glossy and vibrant. Add more splashes of water as needed to get there.
- When everything is smelling and looking delicious, add the remaining sliced scallion greens and mix to combine.
- To serve, portion equally into bowls and serve alongside white rice. Garnish with chopped dill.
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