BBQ Tofu Sandwich

Rating: 4.7 stars
10 Ratings
  • 5 star values: 8
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, May/June 2010

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Recipe Summary

total:
25 mins
Servings:
4
Nutrition Profile:
Low-Calorie
Dairy-Free
Vegetarian
High Calcium
Bone Health
Healthy Aging
Healthy Pregnancy
Nutrition Info
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Ingredients

Directions

  • 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 1/2 inch thick, and pat dry. Sprinkle with salt.

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  • 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 1/3 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.

Tips

Note: Look for preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section.

Nutrition Facts

Per Serving:
271 calories; protein 12.5g 25% DV; carbohydrates 33.1g 11% DV; exchange other carbs 2; dietary fiber 5.1g 20% DV; sugars 10.9g; fat 11.1g 17% DV; saturated fat 1.7g 9% DV; cholesterol 1.9mg 1% DV; vitamin a iu 59.9IU 1% DV; vitamin c 10.7mg 18% DV; folate 46.1mcg 12% DV; calcium 266.8mg 27% DV; iron 2.8mg 16% DV; magnesium 78.5mg 28% DV; potassium 340.5mg 10% DV; sodium 729.1mg 29% DV; thiamin 0.2mg 19% DV; added sugar 7g.
Exchanges:

1 1/2 starch, 1/2 other carbohydrate, 1 medium-fat meat, 1/2 fatv

Reviews (10)

Read More Reviews
10 Ratings
  • 5 star values: 8
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
Cindy
Rating: 5 stars
01/02/2019
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! Read More
Matilyn Crowder
Rating: 4 stars
04/19/2017
I put cornstarch on my tofu before frying them to make it extra crispy. Read More
Valasca
Rating: 3 stars
08/21/2013
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. Read More
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EatingWell User
Rating: 5 stars
10/30/2011
We made these last night and they were very good. My husband does not like tofu and he liked them. Followed the recipe exactly. Read More
EatingWell User
Rating: 5 stars
10/30/2011
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! Read More
EatingWell User
Rating: 5 stars
10/30/2011
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! Read More
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EatingWell User
Rating: 5 stars
10/30/2011
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. Read More
valopez025@gmail.com
Rating: 5 stars
10/30/2011
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. Read More
EatingWell User
Rating: 5 stars
10/29/2011
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!) Read More
jupett@mac.com
Rating: 5 stars
10/29/2011
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 Read More
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