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Barbecue Tempeh

Courtney Crary

Barbecue Tempeh

This super easy, 5-ingredient Barbecue Tempeh belongs at the center of your plant-based barbecue and wrapped up as a sandwich for protein-packed lunches on the go. Even the pickiest Western eaters will enjoy this Indonesian favorite thanks to the sweet, tangy familiarity of BBQ sauce.

Barbeque Tempeh

Barbeque Tempeh

Yield: 2
Author: Courtney Crary- Not Like Mama
Prep time: 5 MinCook time: 5 Mininactive time: 2 HourTotal time: 2 H & 10 M
This super easy, 5-ingredient Barbecue Tempeh belongs at the center of your plant-based barbecue and wrapped up as a sandwich for protein-packed lunches on the go. Even the pickiest Western eaters will enjoy this Indonesian favorite thanks to the sweet, tangy familiarity of BBQ sauce.

Ingredients

  • 1 8oz block tempeh 
  • 1/4 cup barbecue sauce
  • 2 Tbsp balsamic vinegar
  • 2 Tbsp water
  • 1/2 tsp liquid smoke

Instructions

  1. In a small bowl, make the marinade by combining the barbecue sauce, balsamic vinegar, liquid smoke, and water together.  Whisk to combine.
  2. Cut the tempeh diagonally into 4-6 thin slabs.
  3. Dip the tempeh in the marinade, then place in a small Tupperware.   Pour any remaining marinade over the top, then close and store in the fridge for 2 hours up to overnight.
  4. Heat a grill pan over medium heat.  
  5. Grill the tempeh for about 2 minutes on each side and brush with remaining marinade as it cooks.
  6. Serve as a replacement for deli meat in sandwiches and wraps or as a replacement for bbq chicken!

Notes:

To make this recipe even easier, you can just use barbecue sauce as the marinade.


Do give the tempeh at least a few hours to marinate, as temeph can be bitter and marinating helps to reduce the bitterness.

Calories

296.02

Fat (grams)

13.13

Sat. Fat (grams)

3.87

Carbs (grams)

25.78

Fiber (grams)

0.32

Net carbs

25.46

Sugar (grams)

14.15

Protein (grams)

22.95

Sodium (milligrams)

384.79

Cholesterol (grams)

0.00
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About the recipe:

Lunchtime is one of the trickiest meals when transitioning to a whole food, plant-based diet (at least it was for me). What do you do when you can’t pack a turkey sandwich with a bag of Lays potato chips and an apple? Well, I have good news for you. You can still pack your daily sandwich for lunch. Just make sure the bread is vegan, swap out the cheese and mayo for some avocado, and use this meaty, smoky, bbq tempeh instead of deli meat. It’s more filling, has loads of fiber AND protein, and isn’t a Type 1A carcinogen according to the WHO. Win, win, win!

Aside from sandwiches, you can also serve this tempeh at your next family bbq in place of bbq chicken! It’s delicious served with mashed potatoes.

BUT WHAT IS TEMPEH?

Tempeh is a soy product of Indonesian origin. It’s made by culturing whole soybeans into a “cake” in a controlled fermentation process. Compared to tofu, it is higher in fiber, higher in protein, and lower in fat. Tempeh has a strong nutty flavor. If you can find it homemade, it has a more mild flavor than the store-bought stuff, which tends to be more bitter (at least that’s the case here in the US).

RECIPE NOTES:

  1. Too lazy to make the marinade? All good. Just use plain old bbq sauce instead.

  2. DON’T SKIP THE MARINATING: give the bbq at least a few hours to get rid of the tempeh’s bitterness.

  3. While you are welcome to grill this on an actual Barbecue, I recommend using a non-stick mat to avoid creating a sticky mess.

Serve this simple Tempeh as a BBQ chicken substitute at a family cookout, stuff it in tacos or wraps, or use it as a filling in sandwiches for lunch on the go!

Did you make this recipe?  I want to hear about it!  Hit me up on Instagram @notlikemama or leave a comment below.  I love to see your versions of my recipes!

Happy Cooking,

Courtney

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