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Cheap Vegan Eats: BBQ Tofu Sandwich

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!

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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  • Marylynn says:

    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!!

  • Diane Blair says:

    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.

  • Marylynn says:

    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

  • BARBECUE BBQ BLOGGER says:

    nice!! here in italy we love bbq barbecue

  • Marylynn says:

    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!!

  • Nick says:

    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.

  • Elle says:

    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~

  • Me says:

    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.

  • Amy says:

    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.

  • Bee says:

    Vegan sandwich? Aren’t most rolls made with milk and/or eggs?

  • Natasha says:

    Awesome recipe! I love cheap recipes since so many foods are pricey.

  • Elle says:

    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!

  • Amanda says:

    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!

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