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BBQ Tofu Sandwich
BBQ Tofu Sandwich
10 Reviews
From: EatingWell Magazine, May/June 2010
Though vegetarian BBQ may be an oxymoron, once you take a bite of this delicious tofu sandwich topped with coleslaw and dill pickles you won't mind the contradiction. Serve with: Baked beans and corn on the cob.
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- ¼ cup thinly sliced onion
- 1 14-ounce package extra-firm or firm water-packed tofu, drained
- ⅛ teaspoon salt
- 1 tablespoon canola oil
- ½ cup prepared barbecue sauce
- 1½ cups coleslaw mix (see Note) or finely shredded cabbage
- 2 tablespoons low-fat mayonnaise
- 2 teaspoons red-wine vinegar
- ¼ teaspoon garlic powder
- Freshly ground pepper to taste
- 4 whole-wheat hamburger buns, toasted
- 4 dill pickle sandwich slices
Preparation
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Active
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Ready In
- Place onion in a small bowl, cover with cold water and set aside. Stand tofu on its long narrow side. Cut lengthwise into 4 rectangular slabs, each about ½ inch thick, and pat dry. Sprinkle with salt.
- Heat oil in a large nonstick skillet over medium heat. Add the tofu slabs (depending on the size of your pan, the tofu may slope up the sides a little). Cook until browned on both sides, about 4 minutes per side. Reduce heat to low. Add barbecue sauce and carefully turn the tofu to coat with the sauce. Cover and cook for 3 minutes more.
- Meanwhile, combine coleslaw (or cabbage), mayonnaise, vinegar, garlic powder and pepper in a medium bowl. Drain the onion.
- To assemble sandwiches, place about ⅓ cup of the coleslaw (or cabbage) mixture on each bun and top with a tofu slab, a pickle slice and a few onion slices. Spread any sauce remaining in the pan on the top buns.
- Note: Look for preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section.
- Per serving: 271 calories; 11 g fat(2 g sat); 5 g fiber; 33 g carbohydrates; 12 g protein; 46 mcg folate; 2 mg cholesterol; 11 g sugars; 7 g added sugars; 60 IU vitamin A; 11 mg vitamin C; 267 mg calcium; 3 mg iron; 729 mg sodium; 341 mg potassium
- Nutrition Bonus: Calcium (27% daily value)
- Carbohydrate Servings: 2
- Exchanges: 1½ starch, ½ other carbohydrate, 1 medium-fat meat, ½ fatv
Reviews 10
January 02, 2019
By: Cindy
What a yummy sandwich! Really liked all aspects of this!
We sliced our tofu a little thinner, so had several of the tofu slices on each sandwich with the slaw, onion, pickle. Certainly there will be some variety depending on the bbq sauce used, but this was fantastic!
April 18, 2017
By: Matilyn Crowder
I put cornstarch on my tofu before frying them to make it extra crispy.
August 21, 2013
By: Valasca
It's a texture thing
So I do enjoy tofu, and the flavors in this sandwich were really good (I love the tangy/creamy combo) but the texture of the tofu was a little off putting. I was hoping the tofu slices would get a little crispier on the edges with the frying but mine didn't. It did help to toast the bun and the crunch of the coleslaw was good, but then you bite into that tofu... Maybe it was just the contrasting textures that didn't work quite as well as I had hoped. Still good though, and I might try this one again now that I know what to expect.
August 13, 2011
By: jupett
Loved these burgers!
These burgers are an easy weeknight dinner, are very delicious and--best of all--my vegetable averse teenager loved them. I doubled the recipe so had lots of leftovers. They make great cold lunch sandwiches for the next day.
Pros: A hit with my vegetable averse teenager!
Cons: None
November 23, 2010
By: EatingWell User
I don't really like coleslaw, so I was going to just go without it but decided to try the dressing with lettuce instead. I loved it!
Also, I may have done something wrong because the tofu took at least 10 minutes per side to brown on medium heat, not 4 as the recipe said. I'd never made tofu before, so I have no idea what it should have done. Any thoughts? It still came out a decent consistency (as far as I could tell, anyway!)
August 10, 2010
By: valopez025
I made this recipe during a BBQ we had the other day. It was pretty good. Im trying to eat less meat, and so this was a great alternative to the Bbq chicken and Carne Asada my family made. In fact, some of them were eyeing my sandwich! I used the recipe from the P90x coleslaw that I had, and used whole wheat sandwich rolls instead of the recommended bread but it was still good.
June 03, 2010
By: EatingWell User
Made the recipe just as written and really enjoyed it! I could take or leave the onions but loved the slaw on the sandwich plus it was really fast and easy. I'll defnitely be making this again.
May 19, 2010
By: EatingWell User
Tofu will take on any flavor. So, for those of you that are kind of timid to use this Earth's amazing food, I I promise you good/delicious eating - frying your tofu squares, MY WAY.
Instead of the bottled barbecue sauce, try toss your tofu in this MIX:
I/2 cup Whole wheat flour, 1/2 cup corn-meal, a bit of crushed peppercorns, a bit of chili powder (if U like it hot) a bit of cinnamon powder, 1 tsp. of chicken powder,
And a good heaping spoon or Onion powder.
Roll the tofu squares to your hearts content in THE MIX, and deep fry them.... OH LALALA! YUM!
To shy away from processed bread, you may try whole grain buns or whole wheat Flat bread. Enjoy! CATCH THE RIPPLES!
May 13, 2010
By: EatingWell User
My kids love this sandwich. They even like the coleslaw on it, and normally they hate any kind of dressing. Made it as written except added celery seeds to the coleslaw. Four stars instead of 5 due to the use of bottled sauce - not very exciting!
