Vegetarian Blt
Upgrade your sandwich game with this irresistible Vegetarian BLT—a plant-based twist on the classic comfort food. This recipe swaps traditional bacon for smoky, maple-glazed tempeh slices that are pan-seared to golden perfection, creating a rich, savory bite packed with protein. Layers of juicy, ripe tomatoes and crisp lettuce are nestled between two slices of perfectly toasted bread slathered in creamy vegan mayonnaise for a sandwich that’s hearty, flavorful, and surprisingly simple to make. With just 20 minutes from start to finish, this quick and satisfying vegetarian BLT is perfect for lunch, dinner, or anytime you’re craving a fresh and wholesome meal. Perfect for vegans, vegetarians, or anyone looking to try a plant-based alternative, this recipe delivers that classic BLT nostalgia with a modern, delicious twist.
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Recipe Information
Ingredients
- 8 slices Tempeh
- 2 tablespoons Soy sauce
- 1 tablespoon Maple syrup
- 1 teaspoon Smoked paprika
- 1 tablespoon Olive oil
- 4 slices Bread (sourdough, whole wheat, or your choice)
- 2 tablespoons Vegan mayonnaise
- 1 Tomatoes (large, sliced)
- 4 pieces Lettuce leaves (romaine or butter lettuce)
- 0.25 teaspoons Salt
- 0.25 teaspoons Black pepper
Instructions
In a small bowl, mix the soy sauce, maple syrup, and smoked paprika to create the marinade.
Place the tempeh slices in a shallow dish and pour the marinade over them, ensuring they are evenly coated. Let them marinate for 5 minutes.
Heat olive oil in a skillet over medium heat. Once hot, add the tempeh slices and cook for 3-4 minutes on each side until they are golden brown and slightly crisp. Remove from the skillet and set aside.
Toast the bread slices to your desired level of crispiness.
Spread a thin layer of vegan mayonnaise on one side of each slice of toasted bread.
Layer two slices of tempeh bacon, a few slices of tomato, and two lettuce leaves on one slice of bread. Sprinkle with a pinch of salt and pepper for extra flavor.
Top with the second slice of bread, mayo side down. Repeat for the other sandwich.
Slice in half, serve immediately, and enjoy your Vegetarian BLT!
Nutrition Facts
Calories |
1068 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.9 g | 61% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 2733 mg | 119% | |
| Total Carbohydrate | 111.3 g | 40% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 24.6 g | ||
| Protein | 62.5 g | 125% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 314 mg | 24% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 1798 mg | 38% | |
*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.
