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Western BBQ GoodBowl Scratch123

Yields1 ServingPrep Time20 minsCook Time30 minsTotal Time50 mins

The “neatballs” in this bowl are made from seitan. Seitan is made entirely out of gluten, the main protein in wheat, so it’s a great protein option for vegetarians and vegans. The exact amount of protein in seitan varies, depending on whether other proteins like soy or legume flours were added during production. A 3-ounce serving usually contains between 15 and 21 grams of protein, which is roughly equivalent to animal proteins like chicken or beef.

BBQ Baked Beans
 1 ½ cups cooked navy, pinto or great northern beans
 ¼ cup maple syrup
 ½ cup low-sodium vegetable broth
 ½ yellow onion, diced
 ½ cup tomato paste
 ½ tbsp low-sodium soy sauce or tamari
 ½ tsp mustard powder
 ¼ tsp garlic powder or granules
  tsp cayenne pepper
  tsp smoked paprika
 ¼ tsp sea salt
 1 pinch ground black pepper
Roasted Potatoes
 2 large white, russet or redskin potatoes, diced
 ¼ cup low-sodium vegetable broth or 2 tablespoons olive or grapeseed oil
 2 tsp dried rosemary or 1 tablespoon chopped fresh rosemary
 1 tsp sea salt
 1 pinch ground black pepper
Coleslaw
 2 ½ cups shredded cabbage
 2 small carrot, peeled and shredded
 2 tsp maple syrup
 1 tbsp apple cider vinegar
 2 tsp fresh lemon juice
 ¼ cup cup dairy-free mayonnaise (such as Follow Your Heart Vegenaise, Sir Kensington’s or Thrive Market brand)
 2 tsp caraway or fennel seeds
 1 pinch of sea salt
 1 pinch of ground black pepper
BBQ Tempeh
 1 8oz. package tempeh
  cup store-bought low-sugar barbeque sauce
BBQ Baked Beans
1

Preheat the oven to 400 degrees Fahrenheit. In a large casserole or baking dish, combine all ingredients, mixing well. Cover the dish with foil and bake for 40-45 minutes. If the beans are too saucy for your liking, bake uncovered for an additional 10-15 minutes.

Roasted Potatoes
2

Preheat the oven to 425 degrees Fahrenheit. In a medium baking dish or roasting pan, combine all ingredients and roast for 45 minutes until potatoes are golden brown and crispy around the edges.

Coleslaw
3

Place the shredded cabbage and carrot in a medium mixing bowl. In a small mixing bowl, whisk together the maple syrup, apple cider vinegar, lemon juice, dairy-free mayo, salt and pepper. Pour the dressing over the shredded vegetables, add caraway or fennel seeds, and toss to combine.

BBQ Tempeh
4

Preheat oven to 350 degrees Fahrenheit. Halve the tempeh and cut lengthwise into 8 pieces. Place tempeh in a steamer basket and gently steam for 10 minutes. Remove from steamer and place tempeh in a small glass baking dish. Add barbeque sauce to the dish, slathering the tempeh strips evenly. Roast in oven for 20 to 25 minutes.

To assemble the BBQ Western Good Bowl: in a medium serving bowl, made a bed of roasted potatoes and add a few heaping spoonfuls of baked beans, then the coleslaw and finish with 2-3 strips of the BBQ tempeh.

Nutrition Facts

Servings 1


Amount Per Serving
Calories 727
% Daily Value *
Total Fat 22.2g35%

Saturated Fat 2.8g14%
Cholesterol 0mg
Sodium 760mg32%
Potassium 2307mg66%
Total Carbohydrate 100.5g34%

Dietary Fiber 26.5g106%
Sugars 44.2g
Protein 37.5g75%

Calcium 23%
Iron 51%
Vitamin D 0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.