Everyone is on the lookout for ways to pinch pennies right now, and one option is to choose low-cost and healthy vegan sandwiches. Many vegan staples, such as tofu, are high in nutrition and low in cost, and they make a great base for a sandwich.
Today's featured "cheap eat" is a BBQ tofu sandwich. The BBQ filling is more of a salad that uses uncooked pieces of tofu that are combined with veggies and a bottled barbecue sauce. So not only is it cheap, it's also easy! Enjoy!
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BBQ Tofu Sandwich
1/2 lb. firm tofu
1/2 cup diced green peppers
1/2 cup diced onion
2 Tbsp. roughly chopped cilantro
1/4 cup cooked whole-kernel corn
1/4 cup barbecue sauce
Salt and pepper, to taste
4 sandwich rolls or 8 slices of bread
•Wrap the tofu in clean towels and gently squeeze the water out. Dice into 1/2-inch cubes.
•Combine the tofu, peppers, and onion in a large bowl—be careful not to break the tofu cubes.
•Add the cilantro, corn, and barbecue sauce and combine gently. Season with salt and pepper, to taste.
•Add one-quarter of the mixture to each roll, top with your favorite garnishes, and serve.
Makes 4 sandwiches
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Comments ( 13 )
Another way of doing this is to (very liberally) coat the tofu with BBQ sauce and put it single-layer on a foil covered cookie sheet. Bake in the oven for 30-40 minutes, or until the tofu has soaked up most of the sauce. Yum!
Posted by Amanda | February 18, 2009 5:59 PM
Posted on February 18, 2009 17:59
I like this 'cheap' tag. I hope that you post more recipes in this catagory. My grocery bill doubled when I switched to a vegan diet!
Posted by Elle | February 20, 2009 7:57 AM
Posted on February 20, 2009 07:57
Awesome recipe! I love cheap recipes since so many foods are pricey.
Posted by Natasha | February 20, 2009 11:39 AM
Posted on February 20, 2009 11:39
Vegan sandwich? Aren't most rolls made with milk and/or eggs?
Posted by Bee | February 21, 2009 3:08 PM
Posted on February 21, 2009 15:08
Vegan bread, including rolls or sandwich buns, are pretty easy to find at major grocery stores. There are many options that don't contain any eggs or milk.
Posted by Amy | February 22, 2009 6:06 PM
Posted on February 22, 2009 18:06
Elle,
Hopefully you see this. When I went vegan, my grocery bill went Down, not up. What are you buying? :-) True, if one buys a bunch of "fake" meats and such, it can be expensive.
Posted by Me | February 23, 2009 3:17 AM
Posted on February 23, 2009 03:17
Dear 'Me',
My husband and I don't buy a lot of 'fake' meats. We also strive to buy organic and things with ingredients we can pronounce. That might be it. That and it's hard to find vegan foods in the area that live in.
~Elle~
Posted by Elle | February 23, 2009 7:19 PM
Posted on February 23, 2009 19:19
This sandwich looks delicious.
Being vegan is theoretically less expensive than being an omnivore. In fact, most of the world is too poor to even afford meat, which is very expensive since it takes up lots of resources. Unfortunately, meat is cheap in the west because it is heavily subsidized. But as long as you eat nutritious, whole foods like beans and rice (rather than expensive, processed fake meats), being vegan is very cheap. If you shop for the right foods, your grocery bill will be half that of an omnivore.
And, as was said before, there are plenty of vegan breads and buns out there, basically in any grocery store.
Posted by Nick | February 23, 2009 11:34 PM
Posted on February 23, 2009 23:34
Since becoming Vegan, I have found that some things are a little pricey but whats your health worth? Thanks for the recipe on BBQ tofu. I was wondering how I could use it. Keep them coming!!
Posted by Marylynn | February 25, 2009 7:10 PM
Posted on February 25, 2009 19:10
nice!! here in italy we love bbq barbecue
Posted by BARBECUE BBQ BLOGGER | February 27, 2009 5:08 AM
Posted on February 27, 2009 05:08
Ok so I made the BBq tofu sandwhich. I wasnt thrilled about the texture and the thought of eating it cold, so I cooked the veggies in a little olive oil. Then added the BBq tofu just long engh to warm it up. OMGsh was that yummy. Any more ideas? That one was great
Posted by Marylynn | March 3, 2009 12:42 PM
Posted on March 3, 2009 12:42
hello I'm just starting to go veg; I hope it;s not to hard on my body is there eny thing you;r saposedto do to start.
Posted by Diane Blair | March 3, 2009 2:36 PM
Posted on March 3, 2009 14:36
Hi Diane. Just from my personl experience, I went cold turkey. I did have some stomah issues due to the amount of vegetables that I was eating but after 2 weeks things are going well. I think better. I feel great. If you don't think you can go vegan all @ once start small and go from there. Good luck!!
Posted by Marylynn | March 5, 2009 7:56 PM
Posted on March 5, 2009 19:56