That may not be the prettiest photo, but it is a pretty delicious sandwich. One of my absolute favorite vegan (or any, for that matter) sandwiches, actually. Take your average BLT and swap out the bacon for some tasty (and MUCH healthier) tempeh and throw in some avocado, all sandwiched between two nutritious slices of spelt bread – and you’re good to go. For a side, a simple salad is perfect.
Did you know that tempeh is perhaps the most nutritious form of soy you can eat? Because it’s fermented, it naturally contains probiotics – which are powerful in helping keep your gut happy and healthy. (Side note: organic and non-GMO is particularly important when consuming soy foods, so the same holds true for tempeh.) All the more reason to start eating more of it – and this sandwich is a great vehicle!
Recipe: TLAT (tempeh, lettuce, avocado, tomato) Sandwich (makes 2 sandwiches)What You Need
- 4 slices of spelt bread (try Rudi’s!)
- 1 large tomato, thinly sliced
- red or green leaf lettuce, with 4-6 large leaves torn off
- 1 avocado, cut in half and cut into thin slices
- 6 oz package of organic tempeh (Lightlife Organic Smoky Tempeh Strips are amazing! Or buy an unseasoned variety and make your own marinate – try a little tamari, garlic, chipotle pepper and South African Smoke Seasoning from Trader Joe’s)
- 2 tbsp Vegenaise (try the Pesto Vegenaise, or buy a plan variety and season it yourself with some garlic, onion and chipotle powders to taste, along with black pepper and a pinch of salt)
What You Do
- Add about 2 tsp of olive oil to a large pan/skillet and heat over medium-high. Cut the tempeh strips in half (so each is about 3 inches long), and place all in the pan. Cook for about 5 minutes, or until lightly browned on one side, and then flip each piece and do the same on the other side. When done, remove and place on a paper towel.
- Very lightly toast the bread so it’s just firm to the touch.
- Compile your sandwich! After some trial-and-error, the easiest order of things seems to be: bread, mayo, tempeh (use half the strips for one sandwich; layer them across the bread slice in one direction, and then the other direction in a second layer), tomato, lettuce and then smush the avocado into the other bread slice. “Close” the sandwich, slice and you’re ready to go!