Tempeh Sandwich
User Reviews
5.0
9 reviews
Excellent
Tempeh Sandwich
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Make a tasty, high-protein tempeh sandwich with crispy pan-fried tempeh, crisp lettuce, juicy tomatoes, sharp red onion, and lashings of sauce—a quick, healthy, satisfying lunch or snack ready in just 15 minutes!
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Ingredients
- 4 slices of bread
- 1 package of tempeh
- 1 tablespoon of high heat oil
- 1 tablespoon of everything bagel seasoning
- 2 tablespoons of water
- 4 lettuce leaves
- 4 Tomato slices
- 6 slices of red onion
- Favorite sauce (ketchup, mustard, mayo, sriracha, etc)
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Instructions
- 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 hot 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 assemble 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 hot or cold.
Equipments used:
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.
Nutrition Information
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Calories
467kcal
(23%)
Carbohydrates
45g
(15%)
Protein
28g
(56%)
Fat
22g
(34%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
6g
Monounsaturated Fat
9g
Trans Fat
0.01g
Sodium
688mg
(29%)
Potassium
827mg
(24%)
Fiber
4g
(16%)
Sugar
7g
(14%)
Vitamin A
4006IU
(80%)
Vitamin C
19mg
(21%)
Calcium
228mg
(23%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 2sandwiches
Amount Per Serving
Calories 467 kcal
% Daily Value*
| Calories | 467kcal | 23% |
| Carbohydrates | 45g | 15% |
| Protein | 28g | 56% |
| Fat | 22g | 34% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.01g | 1% |
| Sodium | 688mg | 29% |
| Potassium | 827mg | 18% |
| Fiber | 4g | 16% |
| Sugar | 7g | 14% |
| Vitamin A | 4006IU | 80% |
| Vitamin C | 19mg | 21% |
| Calcium | 228mg | 23% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
9 reviews
Excellent
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