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BBQ “Pulled” Carrot Sandwich

July 20, 2018Main Dishes, Recipes, Vegetarian

Recipe reposted with permission from Cook for Your Life

This recipe for BBQ “pulled” carrot sandwich gives a wonderfully tasty, healthy twist to a classic barbecue sandwich but without the carcinogens. The food testers weren’t just pleasantly surprised, they absolutely loved them! They couldn’t get enough of them! Using sauteed carrots as the main ingredient gives the sandwich a sweet taste and is also a great source of vitamin A, potassium, and fiber, but most importantly, prepared this way, they are completely and unexpectedly delicious! Try them at your next cook-out!

Servings: 6, Prep time: 60 minutes


  • 2 tablespoons olive oil
  • 2 (10 ounce) bags julienned carrots
  • Barbecue sauce (Try this homemade version from Cook for Your Life.)
  • 1 small green cabbage, shredded, about 4 cups
  • 1 tablespoon apple cider vinegar
  • 2 tablespoons lemon juice
  • 1 tablespoon minced parsley
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 6 whole wheat burger buns, toasted


  1. Heat a sauté pan over medium heat and add 1 tablespoon of olive oil. Place the carrots in the pan and sauté for about 5 minutes. Add the barbecue sauce to the carrots and stir to combine. Allow the carrots to cook for about 15 minutes, until tender. Add a few tablespoons of water if the pan looks dry.
  2. Meanwhile, in a medium sized bowl, whisk together the remaining olive oil, apple cider vinegar, lemon juice, parsley, salt, and pepper. Add the cabbage to the bowl and toss with the dressing. Let the cabbage marinate until ready to serve.
  3. Assemble the sandwich by placing a portion of the barbecue carrots on the bottom of each bun and topping with cabbage slaw.

Xianfeng Luo, Drexel Food Lab

Nutritional Information

Calories: 199
Fat: 6g
Saturated Fat: 1g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 4g
Carbohydrates: 31g
Sugar: 7g
Fiber: 4g
Protein: 5g
Sodium: 352mg


For more recipes like this one organized by stage of treatment and dietary needs and for instructional cooking videos, visit Cook for Your Life.






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