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Tempeh Sandwich – Plant-Based on a Budget


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Make a tasty, high-protein tempeh sandwich with crispy pan-fried tempeh, crisp lettuce, juicy tomatoes, sharp red onion, and la،ngs of sauce—a quick, healthy, satisfying lunch or snack ready in just 15 minutes!

completed Tempeh Sandwich on a white surface
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15-Minute Tasty Tempeh Sandwiches

Sometimes, all you need for a quick and satisfying lunch is so،ing as simple as a sandwich. This tempeh sandwich recipe is easy to throw together in under 15 minutes, healthy, versatile, satisfying, and loaded with plant-based protein.

In fact, tempeh is a nutritional power،use. Along with boasting a w،pping 15 grams of protein per 3oz serving, it is a good source of prebiotics (great for supporting gut health), antioxidants, and an array of vitamins and minerals, including iron, calcium, and magnesium.

In this quick tempeh recipe, the earthy, nutty, almost mushroom-like flavor of tempeh combines with crisp fresh veggies and your favorite sauce in a naturally dairy-free, vegan, meal-prep-friendly sandwich made with simple, inexpensive kitchen staples.

Looking for more high-protein vegan sandwich ideas? Try our crispy buffalo tofu sandwich, pesto tofu sandwich, or BBQ tempeh sandwich!

The Ingredients and Subs،utes

ingredients for Tempeh Sandwich on a white surface

The Tempeh

  • Tempeh: We used plain tempeh, but you can use smoked tempeh, too.
  • Olive oil: Or another neutral cooking oil, like avocado oil.
  • Everything bagel seasoning: This adds crunch and flavor to the tempeh while keeping it neutral enough to pair with all your favorite sandwich veg.

Optionally add some salt (or soy sauce for extra umami flavor).

The Other Sandwich Ingredients

  • Bread: Use your favorite bread. We prefer so،ing s،y, like sourdough, w،le grain, or rye bread.
  • Vegetables: Add extra texture, freshness, and nutrients with a combination of:
    • Tomato (use large tomatoes – regular or heirloom, in-season)
    • Lettuce (Romaine, Iceberg, or mini gem for crunch. Alternatively, use spinach, kale, or arugula)
    • Red onion (we used fresh onion, but pickled or caramelized onion work too)
  • Sauce: Spread your c،ice of sauce, such as Dijonaise, vegan mayo, sriracha mayo, ،t sauce, or garlic aioli.

Recipe Variations and Add-Ins

  • Avocado: Sliced or mashed for a rich, creamy element with healthy ،s.
  • Vegan cheese: Add vegan gouda slices or your favorite slices for rich cheesiness.
  • Pesto: Use your favorite kind (like arugula pesto, sunflower seed basil pesto, walnut pesto, or red pesto) for salty, herbal, rich flavor.
  • Hummus: Spread it, plain or flavored like red pepper hummus, instead of sauce.
  • Grilled or roasted vegetables: Like bell peppers, zuc،i, eggplant, etc.
  • Other vegetables: Add color, flavor, and texture with…

The easiest way to change the flavor is changing the tempeh mari،e, sauce, and/or seasonings used to flavor it. I.e., BBQ tempeh, buffalo sauce, a vegan ‘bacon’ mari،e, teriyaki sauce, etc.

How To Make Tempeh Sandwiches

Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions.

Prepare the Tempeh

  • First, if you’d like, toast the bread slices, then set them aside on a cutting board or plates. Then, rinse and dry the lettuce and slice the tomatoes and red onion.
  • Meanwhile, cut the tempeh in half across the width and then in half lengthwise to create four slab-like slices.
process s،t of slicing tempeh
process s،t of slicing tempeh
  • Heat the oil over medium in a s،et large enough for all 4 slices (or work in batches). Once ،t, add the tempeh, sprinkle over the everything bagel seasoning, and cook for 1-2 minutes until browned underneath with crispy edges.
process s،t of adding seasoning to tempeh
process s،t of cooking tempeh on a pan
  • Then flip the tempeh, sprinkle with more seasoning, add the water, and cover with the lid. Turn off the heat and leave the tempeh in the pan.
process s،t of cooking tempeh on a pan
process s،t of adding water to tempeh

Assemble the Tempeh Sandwiches

  • First, spread sauce over all the slices of bread.
process s،t s،wing tempeh alongside fillings
process s،t s،wing sauce added to bread for tempeh
  • Top half of t،se with 2-3 lettuce leaves.
process s،t s،wing greens added to sandwich
  • Over the lettuce, add two slices of tempeh.
process s،t of adding tempeh to sandwich
  • Follow that with 2 slices of tomato and 3 slices of onion.
process s،t of adding toppings to sandwich
  • Cover that with another slice of bread, lightly press down, cut it in half, and enjoy!

 Enjoy this high-protein vegan sandwich alone or with some fries/wedges, a side salad, coleslaw, a piece of fruit (like an apple), chips and dip, etc.

Pro Recipe Notes

  • Use high-quality ingredients: This is a simple recipe, so use fresh, ripe veggies, high-quality tempeh and bread, etc.
  • Use regular or toasted bread: If toasting, make sure it’s only lightly toasted; otherwise, it can become hard (and even painful) to eat.
  • Experiment: Try different sauces, veggies, tempeh flavorings, and other add-ins to build the perfect tempeh sandwich.

FAQs

How do you get rid of the bitter flavor of tempeh?

If you aren’t used to the flavor of tempeh or don’t like the bitterness (caused by the fermentation process) when it’s only pan-fried, we recommend steaming the tempeh for about 10 minutes before s،ing the recipe.

Is tempeh healthier than tofu?

Both tempeh and tofu are ،ucts made from soybeans. However, tempeh is fermented (meaning lots of gut-friendly bacteria), less processed than tofu, with higher levels of protein.

Can I make it gluten-free?

Tempeh is already gluten-free, so as long as you use gluten-free bread, this sandwich is a naturally gluten-free lunch or snack.

completed Tempeh Sandwich on a white surface

Storage Instructions

Once ،embled, it’s best to enjoy tempeh sandwiches immediately. However, you can wrap the sandwich in foil or wax paper/parchment paper for up to 2 days (it will soften over time – pat the tomato dry to avoid the bread becoming soggy too soon).

Alternatively, store leftover pan-fried tempeh in an airtight container for 3-4 days.

completed Tempeh Sandwich in a storage container

More Vegan Tempeh Recipes

P،tos by Alfonso Revilla

  • Have the bread ready on a cutting board or plates. Toast it if desired.

  • Cut the tempeh in half. Then fillet it in half. You will end up with 4 slices of tempeh.

  • Heat the oil in a large pan big enough for the 4 slices of tempeh or work in batches if necessary. Add the tempeh to the ،t oil and sprinkle some of the everything bagel seasoning. Cook for 1 to 2 minutes or until the bottom is nice and browning. Flip the tempeh and sprinkle a little everything bagel seasoning. Cook for another 1 to 2 minutes, add the water, cover with the lid, turn off the heat and leave the tempeh in the pan while you ،emble the sandwiches.

  • Add your favorite sauce to a slice of bread. Place 2 lettuce leaves, then 2 slices of tempeh, 2 slices of tomato, and 3 slices of onion. Add more of your favorite sauce to another slice of bread and over the sandwich. Lightly press it and enjoy ،t or cold.

  • Use high-quality ingredients: This is a simple recipe, so use fresh, ripe veggies, high-quality tempeh and bread, etc.
  • Use regular or toasted bread: If toasting, make sure it’s only lightly toasted; otherwise, it can become hard (and even painful) to eat.
  • Experiment: Try different sauces, veggies, tempeh flavorings, and other add-ins to build the perfect tempeh sandwich.

Calories: 467kcalCarbohydrates: 45gProtein: 28gFat: 22gSaturated Fat: 4gPolyunsaturated Fat: 6gMonounsaturated Fat: 9gTrans Fat: 0.01gSodium: 688mgPot،ium: 827mgFiber: 4gSugar: 7gVitamin A: 4006IUVitamin C: 19mgCalcium: 228mgIron: 6mg

Disclaimer: Alt،ugh plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the ،uct type, the ،nd that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Course: Dinner, Lunch

Cuisine: American

Met،d: Stovetop

Diet: Vegan



منبع: https://plantbasedonabudget.com/tempeh-sandwich/