Main image of BTLT: BBQ Tempeh Lettuce & Tomato Sandwich

BTLT: BBQ Tempeh Lettuce & Tomato Sandwich

2 hr + 25 min

Meal

10 ingredients or less

A twist on the classic BLT (bacon, lettuce, tomato) sandwich, made with protein-packed tempeh in place of bacon.

Servings

Total

2 hr + 25 min

Prep

10 min

Cook

15 min

Rest

2 hr

Contains

Soy symbol

soy

Swap out

Gluten symbol

gluten

Free from

Peanut symbol

peanut

Treenut symbol

tree nut

Sesame symbol

sesame

Ingredients

  • 8.8 oz (250 g)
    tempeh
  • ½ cup (120 mL)
    BBQ sauce
  • 2 tsp (10 mL)
    vegetable oil
  • 6
    slices whole wheat bread
  • 2 Tbsp (30 mL)
    vegan mayonnaise (optional)
  • 3
    romaine lettuce leaves
  • 1
    roasted red bell pepper, sliced
  • 1
    tomato, sliced
  • 1
    avocado, sliced
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Directions

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  1. 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.
  2. 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.
  3. 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.
  4. 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.

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 47%

slice whole wheat bread

Proteins 16%

tempeh

Fruits & Veggies 37%

romaine lettuce leaf

roasted red bell pepper

tomato

avocado

Calcium
No significant sources of calcium
Fat

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.

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