BBQ Tofu Sandwich
Tofu not only takes on the flavors you choose but it also can be transformed into any shape and texture. In this recipe I have taken a frozen and then thawed block of firm tofu and shredded it using a mandoline slicer. You could just slice it into shreds using a knife or shred it using one fork to hold it down and another fork to drag across the tofu. You can also use a box grater. That always makes really nice shreds.
Tofu is a versatile plant-based protein that is rich in essential nutrients such as iron, calcium, and protein. It is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. Tofu is also a good source of isoflavones, a type of plant estrogen that may have various health benefits, including potentially reducing the risk of certain cancers and improving bone health. Additionally, tofu is low in saturated fat and cholesterol, making it a heart-healthy alternative to animal proteins. Incorporating tofu into a balanced vegan diet can help individuals meet their daily nutrient requirements while enjoying a variety of delicious dishes.
For those who are not able to eat soy products there are tofus that are made from things other than soy. Big Mountain foods makes a tofu from fava beans that has 4 servings per package and each serving is 16g of protein and only 70 calories! I find it at my local Fresh Thyme store. You can also find it at Sprouts stores. Franklin Farms makes a tofu from chickpeas. If your local store sells Franklin Farms products you can request that they stock the chickpea version. When all else fails there's always online grocery shopping.
Whichever tofu you choose, I hope you enjoy this bbq tofu sandwich!
Recipe Ingredients:
1 block of firm tofu that has been frozen, thawed, shredded and gently squeezed to release excess water.
1 cup of your favorite bbq sauce
1 cup of water
1 Tablespoon of oil
1 Tablespoon of corn starch
1 Tablespoon of water
Ingredients for coleslaw:
1 14oz bag of coleslaw mix
One cup of vegan mayonnaise
1/8 teaspoon of paprika
1/8 teaspoon of celery salt
1/4 cup vinegar
1 Tablespoon of sugar
black pepper to taste
1 teaspoon of chia seeds for thickening and Omega 3s
mix the bbq sauce and water in a bowl, storage container or large zip loc bag add the tofu shreds and gently mix it around until fully coated. Allow it to sit in the fridge to marinate for at least 1 hour.
Separate the tofu shreds and liquid by draining them into a bowl. Gently squeeze some of the bbq sauce mixture out of the shreds. You need to save the bbq sauce mixture.
Saute the tofu shreds in the tablespoon of oil over medium heat. Spread the shreds evenly across the pan and let it sit for 1 to 2 minutes allowing the bottom of the tofu to turn brown. stir the shreds around and allow them sit again for 1 to 2 minutes. Keep doing this until you get as much of the tofu shreds browned as you can. This should take about 7 minutes but stove top temperatures and type of pan you use etc can cause saute times to vary so keep taking little test pieces out to taste them and see if you feel like they are cooked enough for your liking.
Once the shreds are where you like them add in the bbq sauce mixture and make the thickening agent by mixing 1 tablespoon of corn starch with 1 tablespoon of water and add that to the pan as well. stir everything together gently and simmer it until it reduces and becomes the thickness you want it to be. Keep in mind you’re putting it on a bun so it should be thick enough that it doesn’t run off the bun or cause the bun to get too soggy.
For the coleslaw you want to start by mixing the vinegar with the sugar until the sugar is dissolved then add in the mayonnaise, paprika, celery salt, pepper, and chia seeds. Mix well and let it sit for a few minutes to allow the chia seeds time to thicken the mixture.
When the mixture has thickened, add in the coleslaw mix and toss it all together until evenly coated.
Toast your buns and build your sandwiches as you desire.
#BBQ #barbecue #barbeque