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, for frying
-
6slices whole wheat bread, toasted
-
2 Tbsp (30 mL)vegan mayonnaise (optional)
-
3romaine lettuce leaves
-
1roasted red bell pepper from a jar, sliced
-
1medium tomato, sliced
-
1avocado, sliced
Directions
- Optional step: 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 boiling water and cook for 5 minutes to reduce the bitterness. Drain and pat dry.
- Mix the tempeh and BBQ sauce and let sit for at least 5 minutes, or ideally for 2 hours or overnight for maximum flavour.
- Add the oil to a large pan on medium-high heat, and once heated, add the tempeh strips and cook until golden on both sides. Keep an eye on it as BBQ sauce can quickly burn. Remove from heat when crisped to your liking.
- Top the toasted bread with mayo. Add the tempeh strips, lettuce, roasted pepper, tomatoes, and avocado. Enjoy!
Storage
- Best to enjoy this sandwich the same day it's made.
- 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 from a jar
• 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.