BTLT: BBQ Tempeh Lettuce & Tomato Sandwich
2 hr + 25 min
Meal
10 ingredients or less
Servings
Total
2 hr + 25 minPrep
10 minCook
15 minRest
2 hrContains
soy
Swap out
gluten
Free from
peanut
tree nut
sesame
Ingredients
-
8.8 oz (250 g)tempeh
-
½ cup (120 mL)BBQ sauce
-
2 tsp (10 mL)vegetable oil
-
6slices whole wheat bread
-
2 Tbsp (30 mL)vegan mayonnaise (optional)
-
3romaine lettuce leaves
-
1roasted red bell pepper, sliced
-
1medium tomato, sliced
-
1avocado, sliced
Directions
- Bring a medium pan of water to a boil. Cut the tempeh into ¼ inch (½ cm) thin strips. The thinner they are, the crispier they will be! Add the strips to the pan of boiling water and cook for 5 minutes to reduce the bitterness. Drain and pat dry. Note: this is an optional step.
- Mix the tempeh and BBQ sauce and let sit for at least 5 minutes, or ideally for 2 hours or overnight for maximum BBQ flavour.
- Add the oil to a large pan on medium-high heat, and once heated, add the tempeh strips and cook until golden and crispy on both sides, about 5 - 7 minutes. Keep an eye on it as BBQ sauce can quickly burn. Remove from heat when crisped to your liking.
- Top the toasted bread with vegan mayonnaise, or some more BBQ sauce. Add the tempeh strips, lettuce, roasted pepper, tomatoes, and avocado. Enjoy!
Storage
- Best to enjoy this sandwich the same day, but you can store the tempeh in an airtight container in the fridge for up to 3 days.
Let us know what you think
Plate method
The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.
Grains & Starches 47%
• slice whole wheat bread
Proteins 16%
• tempeh
Fruits & Veggies 37%
• romaine lettuce leaf
• roasted red bell pepper
• medium tomato
• avocado
Calcium
No significant sources of calciumFat
• vegetable oil
• vegan mayonnaise
• avocado
Nutrition info
We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.
Watch it step-by-step!
Discussion & Rating
I love these! Healthy, delicious and easy to put together!
I skipped the boiling step and I found it delicious still! I couldn't get the tempeh to be as crispy as I wanted but will try cutting the pieces thinner next time, still tasted fantastic.