5.0 from 9 votes
Tempeh Sandwich
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!
Prep Time
10 mins
Cook Time
10 mins
Total Time
15 mins
Servings: 2 sandwiches
Calories: 467 kcal
Course:
Lunch , Dinner
Cuisine:
American
Ingredients
- 4 lices 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 lices of red onion
- Favorite sauce (ketchup, mustard, mayo, sriracha, etc)
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.
Cup of Yum
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
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
% 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.