Pulled Pork BBQ Sandwich

I love smothering tempeh in BBQ sauce and slapping it between two buns. This veganized version of Mama Deen’s Pulled Pork BBQ bakes the marinade right into the tempeh infusing it with sweet, smoky flavor then slathering it with homemade rich BBQ sauce. This makesĀ  a lot of filling but it can easily be halved or frozen until you’re ready to eat it. This veganized version has almost 50% less calories than the original, and I was able to shave off 39 grams of fat, 16 grams of saturated fat and 1,362 mg sodium while increasing the fiber, calcium and iron. That’s right, the vegan version has more calcium and iron than the original!!! In fact, this recipe has almost as much calcium as a glass of cow’s milk.

Original Recipe Nutrient Analysis:

Per Serving: 916 Cal (47% from Fat, 26% from Protein, 27% from Carb); 64 g Protein; 50 g Tot Fat; 18 g Sat Fat; 21 g Mono Fat; 65 g Carb; 3 g Fiber; 34 g Sugar; 160 mg Calcium; 6 mg Iron; 2301 mg Sodium; 213 mg Cholesterol

Veganized Recipe Nutrient Analysis:

Per Serving: 478 Cal (19% from Fat, 21% from Protein, 61% from Carb); 28 g Protein; 11 g Tot Fat; 2 g Sat Fat; 0 g Mono Fat; 80 g Carb; 15 g Fiber; 34 g Sugar; 269 mg Calcium; 7 mg Iron; 939 mg Sodium; 0 mg Cholesterol

Pulled Pork/Tempeh:

2 tablespoons maple syrup

2 tablespoons paprka

1/2 teaspoon black pepper

1 tablespoon ground cumin

1 1/2 teaspoons cayenne pepper

1 teaspoon garlic powder

1 teaspoon mustard powder

2 pounds soy tempeh, sliced thin

2 cups apple juice

1/2 cup apple cider vinegar

1 1/2 tablespoons vegan Worcestershire sauce

 

BBQ Sauce:

1 1/2 cups ketchup

1/3 cup molasses

1/4 cup fresh lemon juice

1 1/2 tablespoons Worcestershire sauce

1 1/2 teaspoons mustard powder

1 teaspoon onion powder

1/2 teaspoon cayenne pepper

 

8 hamburger buns

Preheat oven to 325 degrees F.

Whisk together maple syrup, paprika, black pepper, cumin, cayenne, garlic powder, mustard powder and apple juice in a large shallow casserole dish or dutch oven. Add tempeh and stir to coat. Bake for 45 minutes to 1 hour or until tempeh has absorbed all the liquid.

In a small saucepan combine ketchup, molasses, lemon juice, Worcestershire sauce, mustard powder, and cayenne pepper. bring to a simmer over medium low heat and cook for 10-15 minutes. Spoon sauce over tempeh and stir to coat. Arrange tempeh on hamburger buns and serve warm.

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