Vegan BBQ Tempeh Sandwich
The Vegan BBQ Tempeh Sandwich is a smoky and satisfying plant-based meal that features marinated and grilled tempeh, creamy coleslaw, and fresh vegetables, all served in a hearty roll. This sandwich offers a harmonious blend of flavors and textures, making it a delicious choice for lunch or dinner.
INGREDIENTS
For the BBQ Tempeh:
- 1 block (8 ounces) of tempeh, sliced into thin strips or cubes
- 1 cup barbecue sauce (store-bought or homemade)
- 2 tablespoons olive oil
- 1 tablespoon soy sauce or tamari (for a gluten-free option)
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- Cooking spray or vegetable oil for grilling or pan-frying
For the Coleslaw:
- 2 cups shredded cabbage (green or red)
- 1/2 cup shredded carrots
- 1/4 cup vegan mayonnaise
- 1 tablespoon apple cider vinegar
- 1 teaspoon sugar or maple syrup
- Salt and pepper to taste
For the Sandwich:
- 4 whole wheat or ciabatta rolls
- 1 cup baby spinach or arugula
- 1/2 cup sliced red onions
- Vegan coleslaw (from above)
- BBQ tempeh strips or cubes (from above)
- Vegan mayonnaise or aioli (optional)
- Pickles or jalapeño slices for extra flavor (optional)
INSTRUCTIONS
For the BBQ Tempeh:
In a bowl, whisk together the barbecue sauce, olive oil, soy sauce or tamari, smoked paprika, garlic powder, salt, and pepper.
Place the tempeh slices or cubes in a shallow dish, and pour the marinade over them. Make sure the tempeh is well coated.
Allow the tempeh to marinate for at least 30 minutes, or longer if possible, in the refrigerator.
To Grill or Pan-Fry the Tempeh:
Heat a grill or grill pan over medium-high heat and lightly grease it with cooking spray or vegetable oil. Alternatively, you can use a regular skillet.
Place the marinated tempeh on the grill or in the skillet.
Grill or pan-fry for about 3-4 minutes on each side or until the tempeh has grill marks and is heated through. Baste with any remaining marinade while grilling.
Remove the tempeh from the grill or skillet and set it aside.
For the Coleslaw:
In a bowl, combine the shredded cabbage and shredded carrots.
In a separate small bowl, whisk together the vegan mayonnaise, apple cider vinegar, sugar or maple syrup, salt, and pepper.
Pour the dressing over the cabbage and carrots. Toss to coat the vegetables evenly. Adjust the seasoning to taste.
To Assemble the Sandwich:
Slice the whole wheat or ciabatta rolls in half.
If desired, spread vegan mayonnaise or aioli on the bottom half of each roll.
Place a layer of baby spinach or arugula on the roll.
Add a portion of the sliced red onions.
Place several BBQ tempeh strips or cubes on top of the onions.
Spoon a generous amount of vegan coleslaw over the tempeh.
If desired, add pickles or jalapeño slices for extra flavor.
Top with the other half of the roll.
Serve your Vegan BBQ Tempeh Sandwich and enjoy!
TIPS
- Customize your sandwich with your favorite toppings and condiments, such as sliced tomatoes, avocado, or fresh herbs.
- Experiment with different vegan barbecue sauces or make your own using tomato sauce, molasses, and spices.
- If you don’t have a grill, you can also cook the tempeh on a stovetop grill pan or in the oven.
- Adjust the level of spiciness by choosing a barbecue sauce that matches your heat preference.
NUTRITION VALUE
- Calories: 350-400 (approximate values)
- Protein: 12-15g
- Carbohydrates: 45-50g
- Dietary Fiber: 8-10g
- Fat: 14-18g
- Vitamins and Minerals: Rich in fiber, vitamins A and C, potassium, and various B vitamins.
