Vegan BBQ Lentil Meatball Sub with Warm Vegetable and Black Bean Salad
| Serves | 4 |
|---|---|
| Ingredients | Beans, Bread, Vegetables |
| Menu Part | Entree |
| Cuisine Type | American |
Source: Boston University
This recipe is a plant-based take on the traditional meatball sub sandwich. The recipe is a Sargent Choice menu option, the college’s healthy eating program, which was developed in collaboration with the Sargent Choice Nutrition Center at the university. “The goal of the program is to make eating well easy,” says Scott Rosario, marketing director for Aramark at the university. “When students see the Sargent Choice logo they know that dish will be both delicious and healthy.”
Ingredients
1/4 cup diced yellow onion
1/4 cup diced red pepper
1 tbsp. olive oil
1 1/2 tsp. light brown sugar
5 oz. tofu, drained, diced
1 tbsp. low-sodium soy sauce
1/2 cup cooked lentils
1/2 cup yellow cornmeal
1/8 tsp. turmeric
1/2 tsp. dark chili powder
1/2 tsp. cumin
4 tsp. barbecue sauce
4 whole-grain sub rolls
Slaw
4 oz. shredded green cabbage
2 tbsp. Dijon mustard
2 tbsp. cider vinegar
1 tsp. Sugar in the Raw Turbinado Sugar
1 tsp. ground black pepper
1/2 tsp. kosher salt
Warm Roasted Vegetable and Black Bean Salad
3/4 cup sliced green pepper
3/4 cup sliced zucchini
4 oz. sliced red onion
1 tbsp. olive oil
2 tbsp. lime juice
1 tbsp. cilantro
1/2 clove garlic, minced
1/2 tsp. cumin
1/2 tsp. kosher salt
1 cup canned black beans, drained
Steps
- Over medium-high heat, sauté onions and red pepper with olive oil in skillet. Cook for 4 to 5 minutes. Add brown sugar to caramelize mixture.
- In medium bowl, add tofu and mash into fine consistency with potato masher; add soy sauce and combine well.
- Add lentils to mashed mixture and incorporate well. (Some lentils can remain whole, but make sure majority are mashed.)
- Add onion and red pepper mixture, cornmeal and spices; stir well until combined.
- Using 1-ounce scoop, scoop mixture into balls.
- Chill balls for approximately 30 minutes.
- Bake balls at 425°F for 15 to 20 minutes.
- After baking, toss with barbecue sauce.
- Make slaw by combining all ingredients; toss together to evenly coat cabbage.
- To make salad: Cut vegetables into thick slices and roast in oven at 425°F for 25 minutes.
- For dressing, combine oil, lime juice, cilantro, garlic, cumin and salt in bowl.
- Toss roasted vegetables in dressing mixture and mix in black beans. Serve warm.
- Open roll and lay down 1 ounce of coleslaw mixture. Place three meatballs on top of slaw. Serve with ½ cup of Warm Roasted Vegetable and Black Bean Salad.