Gluten-Free Vegetarian and Vegan Recipes: Sweet BBQ sauce, BBQ tofu wings, and BBQ Tofu Baked Beans Recipe

May 14th, 2009 yum Posted in Dairy Free, Egg Free, Hide your Veggies, Soy, Vegan, Vegetarian, beans, tofu 1 Comment »

bbqtofubeans7bbqtofuwingAlthough I don’t generally envy anyone a non-vegetarian diet (whether it contains gluten or not), sometimes I find myself intrigued by the preparation techniques and inspired to create a vegetarian, gluten-free version for myself. On a recent trip to Portland, my DH enjoyed stopping at a local wings place. I didn’t envy him the wings, but I was very curious about the sweet barbecue sauce, because prior to that I had pretty much only seen very spicy sauces used for wings. Luckily my DH, while not vegetarian himself, is always willing to try any new tofu dish I make, so when I decided to come up with a vegetarian “hot wings” recipe using tofu as the protein, he was game. I made a gluten-free, sweet barbecue sauce from scratch, and then fried pressed tofu before coating it in half of the sauce recipe. I served it with ranch dressing and carrot sticks in the best bar food tradition. We enjoyed it a lot, but I still had half of the barbecue sauce left, so the next day I decided to use it in a slow roasted homemade barbecued beans recipe with baked tofu added for textual interest and extra protein. I think I may have enjoyed that dish even more than the tofu wings- although the “wings” were more entertaining. Feeling sad about all the bar menus you can’t order anything from as a gluten-free vegetarian? No worries… just make your own versions, or try mine. Enjoy!

What bar food items do you miss or envy on the gluten-free diet? Have you tried replicating any of them to be gluten-free and/or vegetarian? Tell us about it in the comments.


Gluten-Free Sweet Barbeque Sauce Recipe
1/3 cup ketchup
2 tbsp. tomato paste
1 tbsp. sundried tomato (if dried, soaked in hot water and drained. if packed in oil, rinsed in hot water to remove oil and pressed)
1 14 oz. canned chopped tomatoes, drained of all liquid
1 cup onion, chopped
3/4 cup maple syrup (or honey, or agave)
1/4 cup lemon juice
1/4 cup brown sugar
1/4 cup water
2 whole garlic cloves, peeled
2 tbsp. wheat-free, low-sodium tamari
1/2 tsp lemon zest or 2 tsp grated lemon zest
1/2 tsp. salt
1/2 tsp. coriander
1-2 tsp. smoked paprika for low heat or chipotle pepper for SPICY
Combine ketchup, tomato paste, sundried tomato, and tomatoes in blender. Blend, adding water if necessary. Combine with onion, maple syrup, lemon juice, brown sugar, lemon zest, and whole garlic cloves in a pan and simmer for 15 minutes, uncovered. Add wheat-free tamari and spices and simmer for another 5 minutes. Cool and store. Use for “Sweet BBQ wing-less Tofu,” or “Sweet BBQ beans with baked tofu” recipe.
I wanted sweet, and this recipe is certainly sweet. Next time I’d experiment with less sweet elements to see if I can get a more balanced recipe- but it is tasty!
Gluten-free Vegan Sweet BBQ Wing-less Tofu Recipe
1/3 recipe Homemade Gluten-Free Sweet Barbecue Sauce Recipe
1 1 lb. package firm tofu, pressed for at least 30 min, cut into thick slices
potato starch

oil for deep frying

Reduce barbecue sauce by baking in oven in small corningware or simmering on stove until thicker.

Take pressed tofu slices and coat in potato starch. Heat oil and then Fry tofu in batches until it starts to turn light brown. Remove tofu when done and let any excess oil ‘drain” on a wire rack. When all tofu is done, baste with reduced barbecue sauce and serve.


Gluten-Free Vegan Chard Barbecue Beans with Tofu
1/2 Gluten-Free Sweet Barbecue Sauce Recipe

1 lb. firm tofu, cut horizontally and pressed in a towel for 30 minutes, then cubed
2 tsp. olive oil
smoked paprika

1 can black, red, or other beans of your choice, drained
1/2 head of chard, de-stemmed, with greens cleaned, drained and chopped

Preheat oven to 425 F.

Bake beans in 1/4 of the barbecue sauce in a corningware type pan while you prepare the tofu and bake the tofu.

Place tofu on a cookie sheet lined with aluminum foil and sprayed with nonstick cooking spray. Coat with olive oil and toss, and sprinkle with smoked paprika on both sides and salt to taste. Bake for 15-20 minutes and then turn when tofu cubes are brown on one side.

Add the chopped chard to the baking beans and return to oven.

Bake tofu until the other side is browned. Add to bbq chard and beans along with additional 1/4 recipe barbecue sauce. Make sure tofu is thoroughly coated. Bake for another 10-20 minutes and serve.

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Menu and a Gluten-Free Vegan Breakfast: Tahini Tofu Spinach Scramble Recipe

April 5th, 2009 yum Posted in Dairy Free, Nutritional Yeast, Soy, Vegan, tofu 4 Comments »

Thai Rice pasta with fresh veggies, fresh basil in a tahini sauce

You can find more great menus over withOrg Junkie. As always, many thanks to Cheryl for temporarily housing the Gluten Free Menu Swap at her blog. This week, the gluten-free Menu Swap is hosted by Celiacs in the House with a theme of salads and sides. My favorites! Many of my meals end up being all sides- and salads are a big hit with the DH whenever I make them with homemade dressing.

tofuscram2Menu of the Week:
Sunday: English Tea
Tea and Vegetarian Sandwiches

Monday: South American
pupusas de queso
refried beans

Wednesday: Vegan
Bar-be-que tofu
Roasted Sweet Potato Home Fries
Asian Chard Recipe

Friday: Thai, Pressure Cooker
Brown Rice
Thai Style Vegetable Curry (from Lorna J. Sass)

Baked goods: Banana pancakes

Breakfast of the Week
This week I thought I’d share a delicious, protein rich breakfast I enjoyed recently. I combined two of my obsessions- tofu and tahini- in a delicious tofu scramble. It was lovely topped with avocado cubes, and even better paired with a homemade red potato hash brown recipe. Enjoy!
Added to this Gluten-free Breakfast Carnival

Gluten-Free Vegan Tofu Tahini Spinach Scramble Recipe
1 pkg. firm tofu
1 large yellow onion, diced

1/3 cup nutritional yeast flakes
2 tbsp. tahini
1 tsp. salt
1 tsp. turmeric

1 tbsp. olive oil

1/3 cup gluten-free plain rice or soy milk (i used rice milk)

generous amounts of freshly ground black pepper
sprig of fresh dill, diced (or dried)
large handful of fresh baby spinach, rinsed and drained

Optional: avocado cubes, tahini sauce, and/or srirachi sauce as garnish.

Slice firm tofu in half and press between towel while you prepare other ingredients. Prepare medium bowl with your tahini and nutritional yeast and crumble tofu into the bowl, combining so it is evenly seasoned. Sprinkle salt and turmeric evenly on the tofu, mixing as needed.

Heat nonstick or cast iron pan with olive oil on medium-high and add your onion. Sautee until soft and translucent and then add a touch more olive oil (if you want) and then add your crumbled, seasoned tofu. After it has cooked for a few minutes, season with pepper and add rice milk to the pan. When rice milk has largely absorbed into the dish, then throw in your baby spinach. Mix thoroughly. I like to let the tofu get a bit brown and crispy and then turn over, but you can cook less or more to taste.

Garnish individual servings with avocado cubes, a tahini sauce (with lemon and a touch of garlic- i used Trader Joe’s, thinned with a little water), or srirachi sauce to taste.

Enjoy with hash browns or pancakes. Yum!

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