This vegan BBQ Tempeh Sandwich + Easy Cole Slaw is super cravable and packed with plant-based protein from tempeh. If you want a hearty, stacked, warm-n-spicy meets cool-and-sassy sandwich, give this one a try!
And yeah, this sandwich pairs well with how I spent my Sunday night (more JT concert pics at bottom)...
Dairy-Free Cole Slaw.
This vegan cole slaw can be whipped up fairly quickly. Serve it right away for a crunchier slaw texture. Or prep it the day before, or a few hours before serving, for more marinated flavor and a softer texture to the cabbage. I looooooove this slaw so much I will eat it all on its own, right out of the bowl. You can use green or red cabbage. The pink version is pretty awesome too.
BBQ Sauce
This BBQ sauce is awesome because it is fast and pretty simple. It has a base of tomato and cider vinegar with accents of pepper and maple and optional molasses. I have a much longer homemade BBQ sauce recipe here. I love both recipes. The long one comes out a bit thicker and with some very layered flavors. While this sauce is just really bold and yummy. Sassy sweet.
Alright, lets talk health benefits for a sec...
This recipe is a game-changer for your taste buds and well-being.
CABBAGE
First off, let's talk about the star of the show – cabbage. This cruciferous vegetable is a nutritional rockstar, loaded with fiber, vitamins, and antioxidants. Shredded cabbage forms the crisp and crunchy base of our slaw, providing a hefty dose of vitamin C for immune support and manganese for bone health.
MAYO SAUCE
Now, let's dive into the tangy goodness of the dressing. Apple cider vinegar, known for its myriad health benefits, takes center stage. It not only adds a zesty kick but also aids digestion and helps stabilize blood sugar levels. Paired with a touch of maple or agave syrup, the dressing strikes the perfect balance between sweet and tangy.
Vegan mayo steps in to add creaminess without the cholesterol or saturated fats found in traditional mayo. Opting for a plant-based version ensures that our slaw remains heart-healthy and cruelty-free. A dash of black pepper and a pinch of salt round out the dressing, enhancing the flavors and providing a modest sodium boost.
BBQ SAUCE
Now, let's talk barbecue! The BBQ sauce in this recipe is a symphony of savory and smoky notes. Tomato paste, rich in lycopene, teams up with tamari for an umami kick. Maple syrup adds sweetness without refined sugars, and apple cider vinegar brings a delightful tartness.
Extra virgin olive oil contributes heart-healthy monounsaturated fats, while blackstrap molasses (if you fancy) adds a touch of iron and calcium. Liquid smoke or smoky paprika elevates the flavor profile, offering that signature barbecue essence without the need for a grill.
TEMPEH
To complete this flavor-packed ensemble, we have our protein-packed tempeh. Tempeh, made from fermented soybeans, is a nutritional powerhouse. It's a great source of plant-based protein, fiber, and various essential nutrients. Sliced and marinated in our barbecue goodness, tempeh becomes the perfect hearty addition to our slaw.
If you are not into tempeh, you could even sub with firm tofu or get really creative with some beans like chickpeas or chili beans.
Are you ready to try it???
So, there you have it – my BBQ Tempeh Slaw, a deliciously wholesome concoction that celebrates the beauty of plant-based ingredients while delivering a bounty of health benefits. It's a taste explosion that your body and taste buds will thank you for! Enjoy every crunchy, savory, and smoky bite.
BBQ Tempeh + Creamy Slaw Sandwich
Ingredients
VEGAN COLE SLAW
- 4 cups shredded cabbage
- 2 ½ Tbsp apple cider vinegar
- 2 Tsp maple or agave syrup
- 2-4 Tbsp vegan mayo
- ⅛ tsp black pepper
- pinch of salt
BBQ SAUCE
- 2 Tbsp tamari or soy sauce
- ¼ cup tomato paste
- ¼ cup apple cider vinegar
- 3 Tbsp maple syrup
- 2 Tbsp hot sauce
- 1-2 Tbsp extra virgin olive oil
- 1 tsp blackstrap molasses (optional)
- a few drops of liquid smoke or ⅛ teaspoon smoky paprika
- pinch of salt and pepper
- ⅛ tsp cayenne (optional)
OTHERS
- 8 oz tempeh, sliced
- bread: sourdough or any variety of sliced bread or roll
- additional vegan mayo and/or spicy mustard for spreading on the bread
Instructions
- (Ideally, you will prep the tempeh and the cole slaw in the morning and cook later in the day - otherwise, prepping and cooking all at once is perfectly fine.)
- Add all the BBQ sauce ingredients to a high speed blender. Blend from low to high until smooth and slightly warmed.
- Pour the sauce into a medium bowl and add tempeh strips. Toss gently to coat. Cover bowl and place in the fridge for at least 5-10 minutes, optimally, letting them soak a few hours (or even overnight) produces a more intense, marinated tempeh flavor.
- Cole Slaw can be made at the same time the tempeh is prepped (for a softer texture) or prepped a few minutes before serving (for a crunchier texture). Add all the cole slaw ingredients to a large mixing bowl and toss well until everything is coated. Cover, place in fridge until needed. (You can make cole slaw up to a day in advance, but texture significantly softens after hours of marinating.)
- Tempeh: Preheat oven to 400 degrees. Lay a piece of parchment paper on a rimmed baking sheet. Bake at 400 degrees for 15-20 minutes, or until the edges of the tempeh get bubble and darker in color. Pull from oven, allow to cool a few minutes before using.
- Bread: Brush bread with a bit of olive oil and either pan fry in a skillet for 2-4 minutes, or place in the 400 degree oven for about 2-3 minutes. You just want the bread to firm up a bit so it can hold all that heavy, saucy tempeh.
- Assembly: Slather optional vegan mayo and/or mustard onto the insides of the toasted bread. Then top with tempeh and cole slaw - in generous amounts. Close sandwich, slice and serve warm. Enjoy!
nutrition estimate | per serving
More on that Justin Timberlake concert because I love a pop culture moment...
Oh! And what did I do this past weekend? I feel like this recipe pairs really well with this concert...
Man of the Woods Tour. I had a fun Sunday night at The Forum, here in Los Angeles. We snagged some very last-minute tickets to Justin Timberlake's latest world tour, Man of the Woods. I haven't seen Justin perform live in a very long time, and yes I have been a JT fan since my teens, so this was fun. He was energetic and awesome as usual. Basically: He makes it look easy when I know it's not. I mean, dancing and singing and commanding an entire packed arena for a few hours, without pause, is pretty impressive stuff. It was a really fun night and I am so glad it worked out that we could go.
And yeah, I think this BBQ sandwich with slaw feels very 'Man of the Woods' vibe-y. So, there ya go..
My Other BBQ Tempeh Sandwich..
If you are a regular reader, you may recognize that today's recipe is similar to this BBQ Tempeh + Avocado Sandwich. However, today's sandwich is different mostly because you are making the sauce from scratch and you are pairing it very simply with a big stack of homemade slaw.
That recipe had more emphasis on the other veggie toppings, and less on the hot-from-the-oven tempeh in today's recipe..
...Both delicious! But different flavors for sure. Sure you could add avocado too, if you'd like. I mean, is there ever a bad time to add avocado to a sandwich like this?
Another BBQ Tempeh recipe I love: Vegan Ranch Kale Salad with BBQ Tempeh
Smoothie season. Snag my book...
⚡️Snap out of your smoothie rut with my cookbook: 365 Vegan Smoothies. A new recipe every day! Plus, loads of smoothie tips, tricks, ingredients, nutritional info, fun smoothie names and more! Check it out on Amazon: https://t.co/ne7n46rBlR pic.twitter.com/EJkhq8yWJJ— Kathy Patalsky (@lunchboxbunch) April 26, 2018
