Tofu picks up the remarkable taste of this barbecued sandwich mixture. It’s very good on rice as well. As a chief form of vegetable based protein, this soy-based Barbecued Tofu recipe is one to keep in mind on those “meat-less” days.
Serves: 6-sandwich fillings
Prep Time: 15 minutes
Cook Time: 15 minutes
Barbecued Tofu in a Bun Ingredients:
- 2-Tbsp Olive oil
- 4-Cloves of Garlic
- ½ Red Onion, chopped
- ½ White Onion, chopped
- ½ Red Bell Pepper, chopped
- 1-Celery stick, chopped
- Salt and pepper
- Pinch Curry, Hungarian
- 1-Package medium firm Tofu, diced
- 6-oz. Barbecue Sauce, your choice or use regular Tomato Sauce
- 6-Hoagie Buns
Barbecued Tofu in a Bun Directions:
- Prepare this recipe on the outdoor grill or on your cooktop.
- Pre-heat the pan over grill and add Olive Oil.
- In pan, combine the garlic, onions, red pepper, and celery.
- Add tomato sauce or Barbecue sauce to the diced tofu, and cook for 12-minutes.
- Add the salt, pepper and a pinch of curry to the grill mixture.
- Add the tomato sauce or barbecue sauce to the mixture in the pan. Continue to cook for 15-minutes.
- Split the buns and add the mixture evenly over the six buns.
- Eat immediately, and enjoy!
Note: Mixture can be saved for 2-3 days in the refrigerator.
Barbecued Tofu in a Bun Nutritional Information:
Serving size is ½-cup. Tofu mixture is low in calories, just 88cals in 1-portion. Low in Fat, and fairly high in Potassium, Calcium and Iron. This is excluding the bun, of your choice, which can range from 175-275 calories.
The primary reason for eating this nutritious food is to try soy as a source of vegetable protein, which is 10.5g per serving.
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Written by Rita Larsen, RDN, CD; Elite Sports Clubs Nutrition Educator & Diet Counselor
Rita is certified in Positive Psychology, University of Penn; has a BS in Dietetics from Kansas State University; and an Internship and Masters at the Indiana University Medical Center.
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