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HP - Tempeh Sandwich
Course:
Breakfast, Lunch
Cuisine:
Vegan
Time:
Max 10 min
Calories:
450 - 650 kcal
Type:
Higher Calories, sandwich rotation
Prep Time:
3
minutes
minutes
Cook Time:
7
minutes
minutes
Total Time:
10
minutes
minutes
Servings:
2
servings
Calories:
563
kcal
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US Customary
-
Metric
Ingredients
4
slices
wholegrain bread
3
oz
(
80
grams
)
tempeh
(in 8 slices)
2
handfuls
(
2
)
rocket
(arugula)
½
cup
(
100
g
)
sun-dried tomatoes in oil
1
tbsp
olive oil
2
tbsp
vinegar
(balsamic, malt or wine vinegar)
2
tbsp
soy sauce
2
tsp
maple syrup
1
avocado
½
lemon
(juiced)
Salt and pepper to taste
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Instructions
Slice the tempeh and fry in
oil
. After a couple of minutes add the
soy sauce, vinegar
and
maple syrup
. Stir and cook for another 3-4 minutes.
In the meantime, chop the
dried tomatoes
Spoon the flesh out of the avocado and add to a bowl along with the
lemon juice
and
salt
and
pepper
. Give it a mash together.
Spread the
avocado
over half the
slices of bread
.
Rinse the
rocket
and lay it on the slices of bread. Add the chopped dried tomatoes.
When the tempeh is ready, lay it on the rocket slices of bread.
Place the avocado breads on top. Done!
Optional:
You could also fry the sandwich in a little oil after it has been assembled, flipping halfway through, for an extra bit of crispiness.
Nutrition
Calories:
563
kcal
|
Carbohydrates:
61
g
|
Protein:
23
g
|
Fat:
29
g
|
Saturated Fat:
5
g
|
Polyunsaturated Fat:
6
g
|
Monounsaturated Fat:
17
g
|
Sodium:
1886
mg
|
Potassium:
1911
mg
|
Fiber:
15
g
|
Sugar:
19
g
|
Vitamin A:
869
IU
|
Vitamin C:
38
mg
|
Calcium:
232
mg
|
Iron:
7
mg