BBQ Tempeh
I love BBQ chicken. But I prefer to eat as many meatless meals as possible for my health and the health of the planet. Tempeh provides a similar hearty texture to chicken but is made with fermented soybeans and whole grains. The variety above and BBQ sauce both come from Trader Joe’s and are each about $2.
You can slice tempeh in half crosswise and then again in half lengthwise to form a patty. You can also slice it crosswise into thin strips or grate it on a box grater to make it look like ground meat.
Warm a little bit of canola oil in a saute pan over medium heat. Saute tempeh for a few minutes until golden on both sides. Mix BBQ sauce with a little bit of water and pour over tempeh. Reduce heat and simmer for 5-10 minutes until the sauce has thickened. It is pretty hearty so don’t worry too much about over- or undercooking it.
BBQ tempeh can be served with mashed potatoes and collard greens. Or layer it on a whole grain sandwich with lettuce, tomato, and a thin slice of cheddar cheese. My favorite way to enjoy it is like a Carolina BBQ sandwich. Layer it on a whole grain sandwich bun with some coleslaw prepared with light mayonnaise.
cut into thin patties:
cut into thin strips:
grated on a box grater:
After you grate it on a box grater, saute some finely chopped onions and carrots in a little bit of vegetable oil for a few minutes until tender. Add tempeh, BBQ sauce, and 3-4 tablespoons of water. Let it simmer for about 5-10 minutes until the sauce has thickened.
Pile it on a whole grain hamburger bun with some cole slaw prepared with light mayonnaise, salt, and pepper. This is unreal. Yum.
Still wondering what tempeh is? Here is the nutrition facts panel from the Trader Joe’s variety pictured above. It is fermented soybeans and whole grains (edamame, brown rice, barley, and millet).
Sample Recipe with Homemade BBQ Sauce:
BBQ Chicken (or Tempeh) with Mashed Potatoes and Collard Greens