Tempeh Salad Sandwich
Elevate your sandwich game with this flavorful and protein-packed Tempeh Salad Sandwich, a perfect vegan twist on a classic lunch option. This recipe combines crumbled, simmered tempeh with creamy vegan mayonnaise, tangy Dijon mustard, and a medley of fresh veggies like celery, red onion, and parsley for a refreshing crunch in every bite. A hint of garlic powder and a splash of zesty lemon juice tie the flavors together, creating a satisfying filling that's ideal for layering between slices of hearty whole-grain bread. Topped with crisp lettuce and juicy tomato, this quick and easy sandwich (ready in just 25 minutes!) makes for a nutritious and delicious meal bursting with plant-based goodness. Perfect for meal prep or a wholesome grab-and-go option, this vegan tempeh salad sandwich is sure to become a go-to favorite!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Ingredients
- 200 grams tempeh
- 4 tablespoons vegan mayonnaise
- 1 teaspoon Dijon mustard
- 2 celery stalks
- 0.25 red onion
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
- 0.5 teaspoon garlic powder
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 8 whole grain bread slices
- 4 lettuce leaves
- 1 tomato
Directions
Step 1
Fill a medium-sized saucepan with water and bring it to a boil. Add the tempeh and simmer for 10 minutes. This helps to mellow its flavor.
Step 2
While the tempeh is cooking, finely dice the celery and red onion, and chop the parsley. Set aside.
Step 3
Once the tempeh is done simmering, remove it from the water and let it cool slightly. Then crumble it into small pieces using your hands or a fork.
Step 4
In a large mixing bowl, combine the crumbled tempeh, vegan mayonnaise, Dijon mustard, diced celery, red onion, chopped parsley, lemon juice, garlic powder, salt, and black pepper. Mix well until all the ingredients are evenly combined.
Step 5
Taste the tempeh salad and adjust the seasonings, if needed.
Step 6
Slice the tomato into thin rounds.
Step 7
To assemble the sandwiches, lay out 4 slices of bread. Top each with a lettuce leaf, a generous portion of the tempeh salad, and a few slices of tomato. Place the remaining slices of bread on top.
Step 8
Cut the sandwiches in half, if desired, and serve immediately. Enjoy your delicious tempeh salad sandwich!
Nutrition Facts
| Serving size | 774.6 grams (774.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1177 |
| Total Fat 43.20g | 55% |
| Saturated Fat 10.40g | 52% |
| Polyunsaturated Fat 6.10g | |
| Cholesterol 14mg | 5% |
| Sodium 3305mg | 144% |
| Total Carbohydrate 141.20g | 51% |
| Dietary Fiber 19.90g | 71% |
| Total Sugars 29.20g | |
| Protein 71.10g | 142% |
| Vitamin D 0IU | 0% |
| Calcium 512mg | 39% |
| Iron 13mg | 73% |
| Potassium 1971mg | 42% |
Source of Calories