Featured Recipe: Southern BBQ “Meatball” Sub (Vegan, Baked)
Featured Recipe: Southern BBQ “Meatball” Sub (Vegan, Baked)
This plant based sub will satisfy your cravings for a filling, protein rich meatball sandwich without the added guilt!
Servings: 4 Subs (16 Meatballs)
Ingredients
"Meatballs"
- 1 Block “Henry’s” Tempeh (250g)
- 1 Cup Organic Onions
- 1 Clove Organic Garlic
- 0.25 Cup Organic Quick Cooking Oats
- 1 tbsp Smoked Paprika
- 1 tbsp San J Tamari (Low Sodium)
- 0.25 Cup Extra Virgin Olive Oil
- 0.33 Cup Gluten Flour
Slaw
- 2 Cups Organic Green Cabbage (Shredded)
- 1 Cups Organic Purple Cabbage (Shredded)
- 1 Cup Organic Carrot (Grated or Julienne)
- 3 tbsp Organic Apple Cider Vinegar
- 0.33 Cup Grape Seed Vegenaise
- 1 tbsp Burman's Dijon Mustard
- Sea Salt to taste
- Black Pepper to Taste
- 2 tbsp “Canadian Heritage Organics” Maple Syrup
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 0.5 tsp Coriander Powder
Other
- 0.5 Cup “Organicville” BBQ Sauce
- 4 Sandwich Buns of Choice
Instructions
- Break up your tempeh block by hand so that it resembles ground meat and sauté for 5 minutes over medium heat in 2 tbsp of olive oil, with onions, garlic, smoked paprika and tamari.
- In a bowl, combine the sautéed ingredients (once slightly cooled) with oats and gluten flour and mix thoroughly by hand.
- Pre heat your oven to 375F.
- Form 16 equal sized “meatballs” by hand, place on a parchment lined baking sheet, drizzle with 2 tbsp of olive oil and bake for 30 minutes.
- While “meatballs” are in the oven, combine all of the slaw ingredients in a bowl and toast the inside of your buns.
- Once the “meatballs” are cooked, toss them in a bowl with BBQ sauce until fully coated. Assemble the subs and enjoy!
Notes
Each Serving Contains (Not Including Buns):
569 calories; 17g protein; 32 g total fat (0 g trans fat); 54 g total carbohydrates (24 g of sugar); 584 mg sodium (nearly half of leading brands' meatball subs)
569 calories; 17g protein; 32 g total fat (0 g trans fat); 54 g total carbohydrates (24 g of sugar); 584 mg sodium (nearly half of leading brands' meatball subs)