BBQ Tempeh Sandwiches with Pineapple Slaw (19g Protein)

Pulled-pork energy, none of the grease. Crumbled tempeh and mushrooms simmer in tomatoes and barbecue sauce until thick and saucy, and the pineapple slaw on top is doing real work — its sharpness keeps the sandwich from feeling heavy, which matters when rich food is off the menu.

Ingredients

• 250g button mushrooms, sliced
• 1 onion, chopped
• 2 garlic cloves, minced
• 200g tempeh, crumbled
• 1 x 400g tin chopped tomatoes, drained
• 4 tbsp reduced-sugar barbecue sauce
• 150g red cabbage, shredded
• 100g fresh pineapple, chopped
• 2 spring onions, sliced
• 2 tbsp rice vinegar
• 4 wholemeal burger buns

Method

1. 1Cook the mushrooms, onion and garlic in a large dry frying pan over a medium heat for 5-8 minutes, until soft and their moisture has cooked off.
2. 2Add the crumbled tempeh, the drained tomatoes and the barbecue sauce. Turn the heat to low and simmer for 5-8 minutes, stirring occasionally, until thick enough to pile on a bun without running.
3. 3While it simmers, toss the red cabbage, pineapple and spring onions with the rice vinegar to make the slaw.
4. 4Spoon the barbecue tempeh onto the bun bottoms, top generously with the pineapple slaw and close with the bun tops.

Tips for GLP-1 appetites

• Check the barbecue sauce label — sugar varies wildly between brands, and very sweet sauces are a sneaky nausea trigger.
• The tempeh filling is even better next day; reheat gently and spoon over a baked potato if bread doesn’t appeal.