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This recipe is colorful, tasty, nutritious. What more could you want for lunch?

Tempeh Tomato Herb Sandwich [Vegan]

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Serves

2

Cooking Time

65

Ingredients

  • 4 slices whole grain bread
  • 8oz tempeh
  • Garlic powder, ginger powder, mustard powder
  • Spray oil
  • 6 cherry tomatoes
  • 2 marigold flowers
  • 2 garlic chive flower heads
  • 1 sprig bronze fennel or dill
  • ½ cup coarsely chopped basil
  • 2 teaspoons vegan mayonnaise
  • 2 teaspoons miso
  • Hot sauce (optional)

Preparation

To bake tempeh
  1. The tempeh can be baked in advance, stored in the refrigerator for one week. Serve at room temperature. The spices serve as a ‘dry rub.’
  2. Preheat oven to 350 degrees
  3. Cut tempeh into 8 slices
  4. Spray or rub olive oil on a baking sheet
  5. Arrange tempeh on baking sheet and sprinkle with garlic, ginger and mustard powder
  6. Bake for 30 min, turning once, cool
To assemble sandwich
  1. Toast bread
  2. Quarter tomatoes
  3. Snip marigold petals with a scissor or lay flower head down on a cutting board and cut petals off
  4. Repeat with garlic chive flowers
  5. Finely chop bronze fennel or dill
  6. Toss petals and fennel/dill over tomatoes
  7. Coarsely chop basil leaves
  8. Spread miso on one slice of bread
  9. Spread vegan-mayo on the other slice of bread, top with hot sauce if desired
  10. Layer tempeh, herbed-tomatoes and basil on bread

Notes

Like tofu, tempeh is made from soy beans. Unlike tofu, the soy beans in tempeh are kept whole and are fermented making it one of the all time most nutritious foods. Tempeh is a mineral powerhouse providing calcium, iron, riboflavin, niacin, magnesium, potassium, and copper and is 100% sodium free. It’s chunky with a nutty, slightly bitter taste. Tempeh is unfortunately greatly overlooked in America but you can purchase it at the natural foods store in the refrigerator case, usually next to the tofu. Only use home-grown flowers, or ones from a source that you know for sure are chemical free. Miso is a nutritious paste made from fermented soybeans. It‘s a traditional seasoning in Japanese cuisine. Miso is available in natural food stores in the refrigerated section. It comes in white, red and brown, the lightest color being the least salty.

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About The Author

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Elizabeth Fiend

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Elizabeth Fiend is an activist, educator, filmmaker and author who specializes in the sustainable lifestyle topics of health, the environment and community activism. Elizabeth has appeared on NBC’s Today Show and on the Food Network as a guest on weatherman Al Roker's cooking show On the Road with Roker. Elizabeth and her recipe for a vegetarian cheese steak are featured in the Lonely Planet Travel Guide to Philadelphia. See more about Elizabeth at SLAW.me

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