Featured Recipe: Southern BBQ “Meatball” Sub (Vegan, Baked)

June 1, 2016
Southern BBQ “Meatball” Sub
Print Recipe

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!
Prep Time30 minutes
Cook Time35 minutes
Total Time1 hour 5 minutes
Course: Main Dish
Cuisine: North American
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)
Posted in For Kids, Meals, Recipes, Vegan, Vegetarian