Saturday, October 29, 2011

Easy Vegan Recipe: Barbecue Tempeh Sandwich

Barbecue Tempeh Sandwich
Recipe contributed by Savvy Vegetarian (Source)

Create a BBQ Burrito, by chopping up the baked tempeh, and combining with rice, beans and the BBQ Sauce in a wrap.

Serves 4: Marinate the tempeh longer, or overnight, for a deeper flavor

Nutrition Data Per Serving, 310 g: 513 calories, calories from fat 158, 39g carbohydrate, 21g fat, 506mg sodium, 12 g sugars, 5g dietary fiber, 29g protein, 26% DV iron, 62% DV Vit A, 20% DV Calcium, 21% DV Vit C, very low in Cholesterol, good source Vit K and Phosphorous, very good source of Manganese. Estimated glycemic load: 23

BBQ Sandwich Ingredients:

  • 1 Tbsp soy sauce
  • 1 Tbsp water
  • 1 Tbsp olive oil, or coconut oil
  • 2 (8 oz) pkg tempeh, cut crosswise into 4 cutlets
  • 1 cup BBQ sauce (recipe follows)
  • 8 slices whole-grain bread or other bread of choice, toasted (optional)
  • 8 leaves lettuce
  • 1 lg tomato, sliced
  • 4 red onion slices

BBQ Sauce Ingredients:

  • 1 cup ketchup
  • 3 Tbsp molasses or barley malt syrup, OR 2 TBSP pure maple syrup
  • 1/2 tsp garlic powder
  • 1/4 tsp liquid smoke
  • 1 tsp chile powder (try chipotle)(note: use a lot less if you don't want it too hot)
  • 1 1/2 tsp raw apple cider vinegar
  • 1 Tbsp olive oil
  • 3 Tbsp water
  • 1 tsp Dijon or stone-ground mustard


  1. Preheat the oven to 350°
  2. Place the soy sauce, water, and oil in a small dish and add the tempeh cutlets. Marinate 5 min., flipping few times to evenly coat
  3. Place the tempeh and marinade ingredients in a baking pan and cook for 5 minutes. Flip, and cook for 10 more minutes
  4. While the tempeh is baking, prepare the BBQ sauce. combine all ingredients in a mixing bowl and whisk well
  5. Pour some BBQ sauce over the tempeh while it is baking
  6. When the tempeh is finished cooking, place the cutlet on the bread, toasted if you wish, with the remaining ingredients, and as much BBQ sauce as you like
  7. Store any extra sauce in a glass container in the refrigerator for up to 5 days


  • Replace the tempeh with an equal amount of tofu
  • Serve on toasted sourdough, rye bread, or an artisan bread such as olive-rosemary - or a bun as shown in the picture above
  • Add 1 Tbsp of minced garlic or peeled & minced ginger to the tempeh marinadel
  • For BBQ Sauce: if you don't have ketchup, replace it with one 6-ounce can tomato paste + 1/4 cup water
  • Tempeh Reuben: prepare the tempeh as above. Create a Russian dressing with 1 c. Vegan Mayonnaise, 1 c. ketchup, finely diced lg dill pickle. Serve on whole-grain bread with sauerkraut and tomato slices
The Delicious Revolution Cookbook
Healthy Food For Busy People, 151 Page Cookbook
With Over 100 Easy To Make Healthy Meals.

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

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