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It’s savoury, it’s simple, it’s tasty, it’s creamy and it’s our vegan tempeh sandwich. Crispy tempeh and a buttery dressing are stuffed between two slices of bread to make the last word 10-minute lunch. Get able to expertise the sandwich of a lifetime!
Should you’ve adopted us for even a brief period of time, it may need turn into obvious that I’m bonkers for sandwiches. And now I really like sandwiches EVEN MORE as I’ve realised I can put tempeh in them.
Tempeh is a comparatively new discovery for us, however it’s shortly changing into a really agency vegan favorite.
Not solely is it loaded with protein and a staple in lots of recipes in our free high-protein meal plan however it’s additionally fast to prepare dinner, may be made to style completely scrumptious and is much less processed than most different soy merchandise.
Tempeh’s tremendous versatile and makes for the right meat substitute for vegan high-protein recipes and an animal product-free patty, so when the concept got here to make a brand new sandwich, I knew this was the route I needed to take.
The tempeh would be the head of this desk, however the different easy elements play a fairly large position in making this sandwich what it’s so take a look at them beneath.
Filling Elements and Spices
Many individuals like a great crunch to their bread however why have it plain when you possibly can add a scrumptious filling to show issues up a notch?
For this sandwich, some peppery arugula have been the greens we used, however some watercress will do and for the savoury soy sauce, some tamari or coconut aminos will serve excellent.
You might additionally sub the olive oil for one more flavourful oil like peanut oil or maintain it easy with a milder one like coconut oil and for those who’re all out, skip the vinegar and up your amount of the lemon juice, use some lime juice as a substitute and even add some apple cider vinegar for those who’d like some further hints of tanginess to your sandwich.
For extra style, I’d suggest you sprinkle a pinch of salt and a few pepper and for those who’d like, you could possibly throw in another spices like garlic powder of your alternative.
Mix these with some tangy sundried tomatoes, caramel-like maple syrup in addition to a creamy avocado (or strive it out with some vegan mayo) to tie the whole lot all collectively and also you’ve acquired your self a filling for the ages!
Tempeh and Bread
For the wholegrain bread, you possibly can have it straight from the pack or toast it just a bit to make it golden brown earlier than the meeting however the tempeh’s the true star of the present right here, so we’ve gotta ensure it’s at it’s greatest.
You possibly can slice the block lengthwise or widthwise and make the tempeh strips as thick or skinny as you’d like however I choose them thinner in order that they’ve acquired crispy edges and chewy however agency insides.
Should you’ve acquired a while to spare, you could possibly additionally think about marinating the slices earlier than the fry so the tempeh’s all of the extra tasty!
What number of energy are in our tempeh sandwich?
This vegan tempeh sandwich packs in about 547 energy and 21g of protein per portion.
In every serving, there are roughly about:
This vegan protein-packed and fibre-filled sandwich is not only filling and extremely tasty, however is stuffed with a great deal of dietary worth as properly!
Well being advantages
All of the elements that make up this tempeh sandwich aren’t simply scrumptious, they’re extremely wholesome too.
Take the fruits as an illustration.
Not solely do these tangy tomatoes add some sweetness and tartness to the sandwich, however there are quite a few health benefits associated with consuming sundried tomatoes.
The cholesterol-free avocados, then again, don’t simply give this sandwich’s filling a novel velvety texture however there are such a lot of reasons why avocados are good for you.
As for our plant-based patty, the nutritional profile of tempeh present’s us this fermented block of soybeans is loaded with all types of vitamins and is a superb supply of protein in addition to dairy-free calcium.
All these mixed with so many extra are what makes this the nutritious and straightforward meal it’s and your new favorite sandwich!
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The best way to make the most effective tempeh sandwich?
- Prep work: Slice up the tempeh and fry in some oil in a big skillet. After a while, toss within the soy sauce, maple syrup and vinegar. Stir the combination as you let it prepare dinner on medium-high warmth for one more 3-4 minutes.
- As you let it prepare dinner, slice up the dried tomatoes, rinse the rocket and set them each apart.
- Scoop the avocado right into a small bowl and mash it with some salt, the lemon juice and pepper.
- Meeting work: seize a slice of bread and unfold the avocado paste over it. You might additionally fry the bread in a little bit of oil on medium-low warmth proper earlier than the meeting to make it crispy.
- Lay the chopped tomatoes and rocket over the opposite slice in a single layer and when that’s been achieved, place the sliced tempeh it on the slice as properly.
Lay the slice slathered with the avocado paste over the opposite, give them a great smoosh and that’s about it!
Tempeh sandwich FAQs
How can I make tempeh style higher?
Boiling, marinating and sauteing are just some methods you can also make tempeh style higher.
If you boil, let it simmer within the water for a couple of minutes and for those who’re pondering of marinating, you could possibly check out any of those marinades for tempeh relying on what flavours you’re within the temper for.
Do it’s good to boil tempeh earlier than frying?
Since tempeh is available in a tough block and has delicate hints of bitterness when it hasn’t been correctly cooked, you’ll have to boil tempeh earlier than frying.
That is non-compulsory although and for those who’re in a rush, you possibly can skip it however it’s greatest to style the tempeh straight out the package deal to check the depth of its bitterness and the way onerous it’s so you’ll know if boiling is critical.
In any other case, let the tempeh boil in some water or vegetable broth for about 10-Quarter-hour, take it out then prep and prepare dinner it anyhow you’d like!
What to serve with a tempeh sandwich?
Packing in about 547kcal per serving, this tempeh sandwich is a whole-ass meal by itself. You don’t want any toppings or sides to accompany this beast, however for those who’d like, you possibly can have it with a chill refreshment to go together with.
Can I make this tempeh sandwich forward?
You possibly can simply make this tempeh sandwich forward by drenching it in a savoury marinade and letting it sit within the fridge in a single day. This gained’t simply make your tempeh slices style a lot better, however it’ll assist hasten up the prepare dinner time whenever you’re able to have your sandwich.
How can I retailer and reheat this tempeh sandwich?
The person elements of the sandwich may be saved individually and assembled whenever you’re within the temper to your sandwich once more.
Fried tempeh slices will do properly for 2-3 days within the fridge when saved in an hermetic container however for the recent elements, you’d should take a fast journey to the grocery retailer or farmer’s market to get them once more.
This tempeh sandwich is greatest served recent so I’d advise you to not make greater than you possibly can devour.
What does tempeh go together with?
Tempeh, particularly when marinated and stir-fried to perfection, goes properly with different grains like rice and quinoa as a topping and into tacos, wraps and all types of sandwiches as a substitute for meat for the filling.
Tempeh sandwich variations and alternate options
This nice recipe is already vegan, egg, dairy free and ideal as it’s however you possibly can think about including some extra easy and fundamental elements to make your sandwich much more hearty.
Throw in some slices of tomatoes, grated carrots and even cabbage combined with some creamy avocado and sprinkled with a touch of salt and pepper to bulk up your sandwich.
Take the tempeh to an entire new degree by baking it as a substitute. Prep it forward by slicing the tempeh into skinny rectangular items, bringing them to a boil, inserting them right into a dish or ziplock bag with some spicy marinade and permitting the tempeh to sit down in a single day.
Pop it within the oven on medium warmth the subsequent day and also you’ve acquired your self further crispy and additional spicy marinated tempeh to your sandwich!
Extra tempeh recipes
Fast lunches are all the time a win in my ebook and this superb tempeh sandwich is a giant one. This nice vegan sandwich thought is ideal for folks on a plant-based food regimen and non-vegetarians alike! Our veggie coronation chicken is one other nice choice – simply swap out cheese and mayo for vegan alternate options and also you’re off! Give it a whirl and inform me the way it went within the feedback beneath!
Crispy tempeh and a creamy avocado filling are stuffed between slices of bread on this vegan tempeh sandwich. Get able to expertise the lunch of a lifetime!
Slice the tempeh and fry in oil. After a few minutes add the soy sauce, vinegar and maple syrup. Stir and prepare dinner for one more 3-4 minutes.
1 tbsp olive oil, 2 tbsp vinegar, 2 tbsp soy sauce, 2 tsp maple syrup, 3 oz tempeh
Within the meantime, chop the dried tomatoes.
½ cup sun-dried tomatoes in oil
Spoon the flesh out of the avocado and add to a bowl together with the lemon juice and salt and pepper. Give it a mash collectively.
½ lemon, Salt and pepper to style
Unfold the avocado over half the slices of bread.
1 avocado, 4 slices wholegrain bread
Rinse the rocket and lay it on the slices of bread. Add the chopped dried tomatoes.
2 handfuls rocket
When the tempeh is prepared, lay it on the rocket slices of bread.
Place the avocado breads on high. Finished!
You might additionally fry the sandwich in a bit oil after it has been assembled, flipping midway by means of, for an additional little bit of crispiness.