Tempeh Salad Sandwich
Elevate your sandwich game with this flavorful and protein-packed Tempeh Salad Sandwich, a perfect vegan twist on a classic lunch option. This recipe combines crumbled, simmered tempeh with creamy vegan mayonnaise, tangy Dijon mustard, and a medley of fresh veggies like celery, red onion, and parsley for a refreshing crunch in every bite. A hint of garlic powder and a splash of zesty lemon juice tie the flavors together, creating a satisfying filling that's ideal for layering between slices of hearty whole-grain bread. Topped with crisp lettuce and juicy tomato, this quick and easy sandwich (ready in just 25 minutes!) makes for a nutritious and delicious meal bursting with plant-based goodness. Perfect for meal prep or a wholesome grab-and-go option, this vegan tempeh salad sandwich is sure to become a go-to favorite!
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Recipe Information
Ingredients
- 200 grams tempeh
- 4 tablespoons vegan mayonnaise
- 1 teaspoon Dijon mustard
- 2 celery stalks
- 0.25 red onion
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
- 0.5 teaspoon garlic powder
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 8 whole grain bread slices
- 4 lettuce leaves
- 1 tomato
Instructions
Fill a medium-sized saucepan with water and bring it to a boil. Add the tempeh and simmer for 10 minutes. This helps to mellow its flavor.
While the tempeh is cooking, finely dice the celery and red onion, and chop the parsley. Set aside.
Once the tempeh is done simmering, remove it from the water and let it cool slightly. Then crumble it into small pieces using your hands or a fork.
In a large mixing bowl, combine the crumbled tempeh, vegan mayonnaise, Dijon mustard, diced celery, red onion, chopped parsley, lemon juice, garlic powder, salt, and black pepper. Mix well until all the ingredients are evenly combined.
Taste the tempeh salad and adjust the seasonings, if needed.
Slice the tomato into thin rounds.
To assemble the sandwiches, lay out 4 slices of bread. Top each with a lettuce leaf, a generous portion of the tempeh salad, and a few slices of tomato. Place the remaining slices of bread on top.
Cut the sandwiches in half, if desired, and serve immediately. Enjoy your delicious tempeh salad sandwich!
Nutrition Facts
Calories |
374 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.7 g | 15% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 632 mg | 27% | |
| Total Carbohydrate | 51.3 g | 19% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 7.0 g | ||
| Protein | 20.7 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 146 mg | 11% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 604 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
