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

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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One Response to “Gluten-Free Vegetarian and Vegan Recipes: Sweet BBQ sauce, BBQ tofu wings, and BBQ Tofu Baked Beans Recipe”

  1. I totally dig the idea of tofu wings, I’ll have to give this a try. Perfect summertime fare too!

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