Smoky Tempeh Sandwhich
Makes: 4 large sandwiches
Prep time: 60 minutes
Cooking time: 10-15 minutes
Protein-packed tempeh marinaded in a smoky sauce with smashed avocado, vegan mayo and sunflower sprouts.
What is tempeh?
Tempeh is an Indonesian product which is traditionally made from fermented soy beans. Tempeh can also be made from fermented chickpeas or my personal favourite, fermented black beans. It's made through a culturing and controlled fermentation process that basically binds the soybeans together into a solid form. Tempeh is less processed than tofu and has a higher protein and fibre content. It is vitally important to only purchase and eat organic / non-gmo soy.
Nutritional benefits of tempeh include:
high in protein
high in vitamins and minerals
improves bone health
rich in prebiotics
good for digestion
reduces inflammation
decreases cholesterol levels
Ingredients for smoky tempeh:
8 slices of gluten free or sourdough bread
350g organic tempeh, sliced
2 tbsp sesame oil
2 tbsp tamari
1 tbsp apple cider vinegar (with 'the Mother')
1 tbsp maple or rice syrup
1/2 tsp smoked paprika
1/4 tsp garlic powder
few drops of liquid smoke (optional)
Ingredients for avo smash:
1-2 avocados (depending on how thick you want the avocado layer)
large handful fresh coriander leaves
juice from 1 large lemon
pinch of chilli flakes (optional)
salt and pepper to taste
Serve with:
avo smash (recipe above)
vegan mayo
sunflower sprouts
sugar free whole grain mustard
cucumber ribbons
micro greens
Method
In a large dish, combine the apple cider vinegar, sesame oil, tamari, maple or rice syrup, smoked paprika, garlic powder and liquid smoke together. Mix well. Place the tempeh slices into the marinade for 45-60 minutes, turning each slice over every 10 minutes or alternatively marinade the tempeh and refrigerate overnight. The longer the tempeh slices are marinated for, the more flavour they will absorb. Depending on how thick the tempeh block is the marinade quantities can be doubled.
Heat a non-stick frying pan on medium-high heat and cook for a few minutes on each side until golden. For extra indulgence, drizzle each slice with more maple or rice syrup and place under the grill for 3-4 minutes before serving.
To make the avo smash, combine all the ingredients into a bowl and mash with a fork. Alternatively, if you want a more smooth and creamy spread, blend all the ingredients in a food processor or Nutribullet.
Let's layer up: spread a layer of wholegrain mustard on one slice of bread, top with a generous layer of avo smash, micro greens, smoky tempeh, cucumber ribbons and sunflower sprouts. Spread a layer of vegan mayo onto the second slice of bread and top with more avo smash. Place the second slice of bread on top to close the sandwich and slice through. Enjoy!
Tip: It really is worth marinading the tempeh for as long as possible and flipping each side over x
Special thanks to photographer, Samantha Lowe, and food-stylist, Christi Wasserman.
With love,
Mira
