Move over B.L.T.! It’s time for a new, heart-friendly smoked tempeh TLT sandwich that is slightly crunchy, yet sometimes chewy, smokey, and hearty. So easy and flavorful! This vegan sandwich idea will surprise you with how delicious it is!
We love this smoked tempeh sandwich because it’s…
What is Tempeh?
Tempeh is found in most grocery stores in the produce section. It’s a traditional soy product from Indonesia.
It is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form and has a nutty, mushroom, meaty flavor.
Easy smoked tempeh marinade
This smoked tempeh marinade requires only 3 simple ingredients. Whisk all ingredients in a bowl, add tempeh, and allow to marinate a few hours or even overnight.
- soy sauce
- liquid smoke
- maple syrup
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Tempeh is high in protein
Add tempeh to your diet to boost your protein intake. Each 1-cup serving of tempeh contains 31 grams of protein, which is 55 percent of the recommended daily intake for men and 67 percent for women, according to the U.S. Department of Agriculture.
Tempeh contains high-quality complete protein and provides all the amino acids you must obtain from your diet. Its protein content helps you maintain muscle tissue, and also make enzymes your cells need to function. —LiveStrong
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A BLT sandwich has nothing on this delicious T.L.T.-Smoked tempeh, lettuce, and tomato sandwich. I like to add a little mustard to mine. Low-fat, Eggless Mayo is also delicious on this sandwich.
Whole Foods Version of this tempeh sandwich is TTLA
Tabitha Brown found Whole Foods version of this Smoked Tempeh sandwich, and she cracks me up!
Tips for making this tempeh sandwich
- My Eggless Low-Fat Vegan Mayonnaise recipe goes perfectly with these sandwiches!
- Tempeh can be usually be found in the produce section of most grocery stores.
- The longer the tempeh marinates, the more flavorful the final product.
- Smoked tempeh will keep in the refrigerator for 5-7 in an airtight container.
You might also like this Smashed Chickpea Avocado Sandwich!
Other great tempeh recipes
- Sweet & Sour Tempeh
- Easy Barbecued Tempeh
- Smoked Tempeh Bacon
- Tempeh Broccoli Saute
- Breakfast English Muffins
- 1 8 oz package tempeh, found in most grocery stores
- 1/4 cup tamari or soy sauce
- 2 tsp liquid smoke
- 3 Tbsp maple syrup
- tomatoes, sliced
- lettuce leaves, or spinach
- low-fat eggless mayo, recipe below
- mustard, (optional)
- In a medium bowl, combine soy sauce, liquid smoke, and maple syrup and mix well.
- Slice tempeh into strips. Place slices into mixture and allow to marinate. The longer, the stronger the flavor will be. I like to leave it in the refrigerator overnight if possible, but at least 30 minutes is necessary.
- Add tempeh strips to a frying pan with a little bit of the marinade liquid and cook over medium-high heat until crispy on one side. Turn and brown on other side. Add more of the marinade and cook until caramelized. About 5 minutes each side is a reasonable estimate. If baking in the oven, cook at 350 for 20-25 minutes.
- Toast your bread (or don't), add Eggless Low Fat Mayo, tomato slices, lettuce or spinach leaves. I like a little mustard on mine. Serve and eat!
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Nutrition Information:Yield: 10
Amount Per Serving: Calories: 84 Total Fat: 4g Saturated Fat: 1g Trans Fat: 0g Carbohydrates: 8g Fiber: 1g Sugar: 4g Protein: 6g
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