- Prep-time: / Ready In:
- Makes 4 sandwiches
- Serving size: 1 sandwich
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This saucy sandwich is the perfect dish to serve at your next plant-based BBQ. Meaty mushrooms, tempeh crumbles, and wheat berries are simmered in a smoky-sweet barbecue sauce that’s enhanced with chunks of tender tomato for the perfect sloppy Joe–style filling. A simple slaw of red cabbage, fresh pineapple, and scallions pairs perfectly with the tangy flavors to create a sandwich you’ll want to make again and again. Serve this hearty sammie alongside a hearty pasta salad or refreshing summertime soup to turn it into a full-on feast when you have guests to impress!
Ingredients
- 1 8-oz. package fresh button mushrooms, finely chopped
- 1 cup chopped onion
- 2 cloves garlic, minced
- 4 oz. tempeh, crumbled
- 1 cup cooked wheat berries
- 1 14.5-oz. can no-salt-added diced tomatoes, undrained
- ½ cup low-sugar barbecue sauce
- 2 cups shredded red cabbage
- 1 cup chopped fresh pineapple
- ¼ cup sliced scallions
- 2 tablespoons brown rice vinegar
- 4 100% whole wheat hamburger buns, toasted
Instructions
- In a large skillet cook mushrooms, onion, and garlic over medium 5 to 8 minutes or until tender. Add tempeh and wheat berries; mix well. Stir in tomatoes and barbecue sauce. Reduce heat to low; simmer 5 to 8 minutes or until slightly thickened.
- Meanwhile, for slaw, in a medium bowl toss together cabbage, pineapple, scallions, and vinegar.
- Spoon mushroom mixture on bun bottoms. Top with slaw and bun tops.
Per serving (1 sandwich): 384 calories, 70 g carbohydrates, 19 g protein, 6 g total fat, 1 g saturated fat, 0 g cholesterol, 498 mg sodium, 12 g fiber, 18 g sugar
Note: Nutritional information is provided as an estimate only.
Comments (3)
(5 from 4 votes)First off, between cutting the pineapple, cooking the wheat berries, and all the cleaning and chopping, there is no way you are going to get this done in 30 minutes. Still, I will make it again. Note that 1 cup of dry wheat berries makes 2 cups cooked. I doubled the recipe and served it open face on toasted sesame Ezekiel bread. When I ran out of slaw and pineapple, I made some more with cut orange pieces instead of pineapple and that worked well too. Since my BBQ sauce was very sweet, I used about 3/4 the amount called for. FWIW, I was able to eat a ton of this and still drop a pound that day.
This was way better than I thought it would be. We used farro since I couldn't find wheat berries, but otherwise I made it exactly to recipe and my husband and I both had a hard time not eating two servings a piece. Wonderful. Definitely something we'll try again.
I've never tried eating healthy