Name: BBQ Tofu Sandwich
Cook time: 25 min
Total time: 25 min
Ingredients: 0.25 cup thinly sliced onion; 1 14-ounce package extra-firm or firm water-packed tofu, drained; 0.125 teaspoon salt; 1 tablespoon canola oil; 0.5 cup prepared barbecue sauce; 1 1/2 cups coleslaw mix (see Note) or finely shredded cabbage; 2 tablespoons low-fat mayonnaise; 2 teaspoons red-wine vinegar; 0.25 teaspoon garlic powder; Freshly ground pepper to taste; 4 whole-wheat hamburger buns, toasted; 4 dill pickle sandwich slices

BBQ Tofu Sandwich

4.6

(7)

7 Reviews

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

Updated on February 1, 2020

Cook Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Bone Health Dairy-Free Healthy Aging Healthy Pregnancy High Calcium Low-Calorie Vegetarian

Jump to Nutrition Facts

Ingredients

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
1 1/2 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

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.
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
11g	Fat
33g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 271
% Daily Value *
Total Carbohydrate 33g	12%
Dietary Fiber 5g	18%
Total Sugars 11g
Added Sugars 7g	14%
Protein 13g	25%
Total Fat 11g	14%
Saturated Fat 2g	9%
Cholesterol 2mg	1%
Vitamin A 60IU	1%
Vitamin C 11mg	12%
Folate 46mcg	12%
Sodium 729mg	32%
Calcium 267mg	21%
Iron 3mg	16%
Magnesium 79mg	19%
Potassium 341mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.