Vegan BLTA Sandwich
Elevate your lunch game with this irresistible Vegan BLTA Sandwich, a fresh, plant-based twist on the classic bacon-lettuce-tomato-avocado combo. Featuring smoky, maple-glazed tempeh "bacon" seasoned with liquid smoke and smoked paprika, every bite is packed with robust, savory flavor. Creamy mashed avocado spiked with lemon juice adds a zesty freshness, while crisp romaine lettuce and juicy tomato slices deliver balance and crunch. All of this goodness is layered between perfectly toasted sourdough bread for a hearty and satisfying meal. Quick to prepare in just 30 minutes, this protein-packed vegan sandwich is ideal for an easy lunch, picnic fare, or a light dinner. Whether you're vegan or simply exploring meat-free options, this BLTA variation will soon be your new go-to sandwich recipe!
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Recipe Information
Ingredients
- 200 grams tempeh
- 2 tablespoons tamari or soy sauce
- 1 teaspoon smoked paprika
- 1 teaspoon maple syrup
- 0.5 teaspoon liquid smoke
- 1 tablespoon extra-virgin olive oil
- 4 slices sourdough bread
- 1 medium ripe avocado
- 1 teaspoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 large romaine lettuce leaves
- 1 large ripe tomato
Instructions
Slice the 200 grams of tempeh into thin strips, approximately 0.5 centimeters (1/4 inch) thick.
In a small bowl, mix together 2 tablespoons of tamari, 1 teaspoon of smoked paprika, 1 teaspoon of maple syrup, and 0.5 teaspoon of liquid smoke.
Marinate the tempeh strips in the prepared mixture for 10 minutes, turning occasionally to ensure even coating.
Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the marinated tempeh strips and cook for about 3-4 minutes on each side until they turn golden brown and crispy.
While the tempeh is cooking, toast the 4 slices of sourdough bread to your desired level of crispiness.
In a small bowl, mash the medium ripe avocado with 1 teaspoon of lemon juice, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper until smooth.
Slice the large ripe tomato into thin rounds.
To assemble the sandwich, spread the mashed avocado mixture evenly on one side of each toasted bread slice.
Layer each of two bread slices with 2 cooked tempeh strips, 2 large romaine lettuce leaves, and several tomato slices.
Top each sandwich with the remaining slices of toasted bread, avocado side down, and gently press down to hold everything together.
Cut the sandwiches in half if desired and serve immediately.
Nutrition Facts
Calories |
1294 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.0 g | 78% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 2238 mg | 97% | |
| Total Carbohydrate | 142.8 g | 52% | |
| Dietary Fiber | 18.1 g | 65% | |
| Total Sugars | 14.4 g | ||
| Protein | 65.3 g | 131% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 327 mg | 25% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 2283 mg | 49% | |
*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.
