Smoky BBQ Tempeh Sandwich
A smoky, saucy BBQ Tempeh Sandwich that’s ready in 15 minutes. Packed with plant-based protein, fiber, and flavor, it’s perfect on buns with optional vegan coleslaw or pickles. Quick, easy, and satisfying, this sandwich makes a healthy lunch, dinner, or meal-prep favorite for any plant-based diet.
Equipment
- 1-Large skillet
- 1 spatula or wooden spoon
- 1 knife
- 1 cutting board
- Measuring cups
Ingredients
- 1 8-ounce package tempeh
- ½ green bell pepper chopped
- ½ medium onion chopped
- ¼ –1/2 cup water
- 1 –2 cups barbecue sauce homemade or store-bought
- 4 buns or rolls
- Optional: vegan coleslaw for serving
- Optional: pickles for topping
Instructions
- Prepare the Tempeh: Start by unwrapping the 8-ounce package of tempeh. Using a sharp knife, crumble the tempeh into bite-sized pieces or small chunks. The goal is to break it down so that it mimics the texture of shredded meat once cooked. This ensures that each bite will soak up the BBQ sauce and provide a satisfying texture.
- Chop the Vegetables: Next, prepare the vegetables. Dice 1/2 of a green bell pepper into small, uniform pieces for even cooking. Peel and chop 1/2 of a medium onion into small chunks as well. Keeping the pieces roughly the same size ensures that they cook at the same rate and soften evenly alongside the tempeh.
- Start Sautéing: Place a large skillet over medium-high heat. Add the crumbled tempeh and chopped vegetables to the skillet. Pour in about 1/4 cup of water. This water helps prevent the tempeh from sticking to the pan while allowing it to steam slightly, softening the tempeh and veggies before adding the sauce.
- Cook the Tempeh and Veggies: Allow the tempeh, peppers, and onions to cook for 5–10 minutes, stirring occasionally. Keep an eye on the water as it cooks off. The mixture should become lightly golden, and the tempeh should start to develop a slightly firmer texture while the vegetables soften. This step builds the foundation of flavor and texture.
- Add the Barbecue Sauce: Once the water has mostly evaporated, pour in 1–2 cups of barbecue sauce, depending on how saucy you prefer your sandwich. Stir thoroughly so that every piece of tempeh and vegetable is coated evenly in the sauce. The sauce should begin to thicken slightly and caramelize around the edges, infusing the tempeh with smoky, tangy flavor.
- Simmer for Maximum Flavor: Reduce the heat slightly to allow the tempeh mixture to simmer gently for about 5 minutes. Stir occasionally to prevent sticking and ensure the flavors meld together. During this step, the tempeh absorbs the barbecue sauce completely, and the vegetables become tender yet slightly crisp for a balanced texture.
- Prepare the Sandwich Base: While the tempeh simmers, prepare your buns or rolls. Slice 4 buns horizontally, and lightly toast them if desired. Toasting adds a subtle crunch and prevents the bread from becoming soggy once the BBQ tempeh is added.
- Assemble the Sandwich: Once the tempeh mixture is ready, use a spatula to transfer generous portions onto each bun. If using vegan coleslaw, add a scoop on top of the tempeh for extra crunch and tang. Optionally, layer on pickles to add acidity and contrast to the smoky barbecue flavors. Ensure the filling is evenly distributed so every bite has a perfect balance of tempeh, veggies, and sauce.
- Serve and Enjoy: Place the top bun over the filling and press lightly to hold everything together. Serve immediately while warm. These sandwiches are perfect for a quick weeknight meal, lunchbox option, or casual gathering. Pair with your favorite side, like a green salad or sweet potato fries, for a complete and satisfying meal.
Notes
- The nutritional information is an estimate for the tempeh mixture only and does not include buns or coleslaw.
- Adjust the amount of barbecue sauce depending on your desired sauciness. Start with 1 cup and add more gradually.
- Pickles or sliced avocado can be added for extra texture and flavor.
- Tempeh can be crumbled finely for a “pulled” texture or left in slightly larger pieces for more bite.
- For a spicier kick, stir in a small amount of smoked paprika, cayenne, or chili powder while cooking.
- This sandwich is versatile; serve in tortillas for a taco-style meal or atop a hearty salad for a lighter option.
