BBQ Tempeh Sandwich

 Most omnivores are convinced that you can not possibly get enough protein while on a plant based diet. This couldn't be farther from the truth. Many plants are very high in protein, like leafy greens, legumes, and of course soy. Soy is a controversial food to say the least. But contrary to all those Internet articles you may have read, soy does not contribute to prostate cancer or even raise levels of estrogen in men. In fact, consuming soy early on in life can help prevent breast cancer and continuing to eat soy in your later years may even help increase men's sperm count.

Soy is like the super bean. It is lower in carbohydrates than other legumes and much higher in protein. Soy can be found in many traditional and non-traditional forms. More modern forms of soy, like Seitan and 'Chikin,' are fun and familiar ways to satisfy a craving for burgers and chicken nuggets. But for the most nutrients, it is better to opt for the traditional forms of soy, like edamame, tofu, and tempeh.

Almost everyone has eaten tofu or at least knows what it is. You find this white, spongy, and mostly flavorless soy product in miso soup as well as many other dishes.Tempeh on the other hand is still a little foreign to a lot of Americans. Tempeh is also a white-ish and spongy soy cake but has an earthy, nutty flavor. Tofu is made through the process of curdling, just like cheese; tempeh is fermented. Sadly, even though tofu is easier to blend into dishes because of its ability to take on the flavor of whatever it is cooked with, it has less protein and vitamins than tempeh does. With this in mind, I decided it was high time I give tempeh a shot. So I bought some and let it sit in my fridge for a month before I worked up the courage to try it.

What better to do with something you've never had before, than to smother it in barbecue sauce!
This was so tasty and delicious, I can't wait to buy some more tempeh!

Don't forget to check out the companion recipe for this sandwich: Quick Pickled Jalapeno and Onions

BBQ Tempeh Sandwich

Print Recipe!

Ingredients

4 oz Tempeh
2 Ciabatta Rolls
2 TBSP of Vegan Mayo
2 TSP of Horseradish
2 Leafs of Romaine
3 TBSP of Vegan BBQ Sauce

2 Servings of Quick Pickled Jalapeno and Onions

Directions

1. Lightly toast the ciabatta.

2. Thinly slice the tempeh into two slices.

3. Heat medium pan and place tempeh in the pan. Using a pastry brush, or spoon, smother 1 1/2 tablespoons of BBQ sauce on the tempeh. 

4. When the tempeh starts to caramelize, flip and add the rest of the sauce.

5. Remove tempeh when it becomes a little crispy and very caramlized.

6. Mix horseradish and mayo together. Spread 1 tablespoon on each ciabatta roll. Assemble the sandwich with the remaining ingredients: quick pickled jalapenos, romaine, and of course tempeh.

7. Serve with a side of fries or veggies and enjoy!