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Sometimes I'm so busy, that only a quick sandwich will do. But when you need something protein-packed, this tempeh sandwich, glazed in a maple-soy sauce, not only is quick but will keep you satisfied all afternoon.
What is Tempeh?
For those who don't know tempeh or tempe is a soy product made from fermented soybeans via a natural culturing and controlled fermentation process that binds soybeans into a cake form.
What is the difference between Tempeh and Tofu?
Both tempeh and tofu are processed soy products. Tofu, which is more widespread, is made from coagulated soy milk pressed into solid white blocks while tempeh is chewy, bears whole soybeans, and has a rough texture.
What does Tempeh taste like?
Tempeh has a strong, nutty flavour. It also tends to absorb the flavours of any food or sauce to which it is added, making it a versatile choice for many sorts of dishes, from Mexican chillies and stews to sandwiches.
Where can you find Tempeh?
Check larger supermarkets or specialty or organic stores.
How to Make Maple-Glazed Tempeh Sandwiches
This is a fun and easy recipe to whip up for lunch between meetings. All you need to do is slice the cucumber, season and cook the tempeh, and assemble your sandwich. You can make this gluten-free, by picking gluten-free bread.
To get the pretty layered look on top of your sandwich, you’ll need to slice your cucumber pretty thin. The easiest way to do this is with a mandolin. Slice the cucumbers lengthwise to get nice transparent ribbons.
If you don’t have a mandolin, you can achieve a similar look by peeling the cuke into ribbons with a vegetable peeler.
The flavour and protein in this vegan sandwich come from the tempeh cooked in an umami marinade. To make the marinade, you’ll need:
- Soy sauce: Adds flavour and depth
- Maple syrup. This helps caramelize the tempeh when it cooks. You can sub coconut sugar or agave.
- Smoked paprika. To enhance the smoky flavour and add a touch of spice.
- Garlic powder. This helps add to the savoury taste of your crispy tempeh sandwich.
Vegan Sandwich Filling Ideas
If you’re out of avocado or sprouts, you can easily fill this healthy sandwich with other veggie ingredients, like:
- Shredded carrots
- Shredded purple or green cabbage
- Pickled onions
- Lettuce or other greens
- Sliced tomato
- Courgette ribbons
Vegan Maple-Glazed Tempeh Sandwich
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This is a fun and easy recipe to whip up for lunch between meetings. All you need to do is slice the cucumber, marinate and cook the tempeh, and assemble your sandwich
- Preparation time
- Cooking time
- 4slices bread
- 1small cucumber
- 1tempeh block, sliced
- 2tbsp, maple syrup
- 1tsp, smoked paprika
- 1tsp, garlic powder
- 1avocado, sliced
- —a bunch of alfafa sprouts
- 1tbsp, Dijon mustard
- —a sprinkle of Shichi-mi Togarashi (a Japanese spice)
- 2tbsp, olive oil
- —salt and pepper to taste
- 1tbsp, Soy sauce
1. Slice the cucumber
Using a mandolin or sharp knife, make thin cucumber strips lengthwise. Set aside and pat excess moisture away if needed.
2. Season your tempeh
Whisk together soy sauce, maple syrup, smoked paprika, and garlic powder.
Add the tempeh to a nonstick pan and sauté until sauce is absorbed and tempeh is golden on both sides. Start with half of the seasoning and add more as needed.
Note: if you want to double up the flavour, slice the tempeh in 0.5cm pieces before adding to the pan and marinating.
3. Prepare your dressing
Mix 1 tbsp olive oil with 1 tbsp Dijon mustard. This will be used as a spread for the sandwiches.
4. Assemble your sandwich
Remove the crust of your bread (optional).
Spread the mustard sauce on a slice of bread. Layer cucumber slices diagonally across the toast, on top of the spread. Use kitchen scissors or a knife to trim excess cucumber hanging off of the edges.
Stack sliced avocado, tempeh, and alfalfa sprouts on the other slice of bread and top off with your cucumber layered piece of bread. Season with Shichi-mi Togarashi or sesame seeds and enjoy!