If you are focusing on a plant-based diet, you might be looking for some new meal ideas. A hearty tempeh sandwich, with marinated protein and zesty slaw, is the perfect lunchtime meal. We’ve created this clean vegan carrot slaw tempeh sandwich to satisfy those sandwich cravings.
What is tempeh?
Tempeh is a vegan, protein-rich food that’s made from fermented soybeans. It has a firm texture and holds up to heat well. It’s the perfect protein source if you’re aiming to cut back on meat since it’s naturally mild in flavor and absorbs marinades well. We allow a small amount of tempeh on the Clean Program, as it is fermented but it’s still processed, so use more sparingly.
What’s good about tempeh?
In addition to its high protein content, tempeh also contains probiotics, thanks to the fermentation process. Foods that are fermented form healthy bacteria, which is why they’re so beneficial to add to the diet. Many fermented foods, like tempeh, also act as prebiotics, meaning they feed the good bacteria that already exist in our gut. Alternatively, probiotics actually add good bacteria to our gut, rather than feeding existing bacteria.
Tempeh is a good source of iron, calcium, riboflavin, niacin, magnesium, phosphorus, and manganese. It provides more than half the daily recommended intake of manganese in just 3 ounces. Manganese is a trace mineral, meaning the body needs it in very small amounts. Manganese helps with the digestion of proteins and the break down of amino acids required to properly utilize protein in a variety of bodily functions. Manganese is important for proper brain function, a healthy nervous system, and maintaining liver health.
Get to the root with carrots
We’ve added a generous serving of carrot slaw to this sandwich for crunch, flavor, and added nutrients. It’s a good bet that any brightly-colored produce is a good source of antioxidants, and carrots are no exception. Eating a diet rich in a variety of produce is a sure way to ensure adequate intake of antioxidants. Consuming antioxidant-rich foods has been linked to a lower risk of heart disease, and the prevention of premature aging. Antioxidants can help fight free radicals in the body, prevent oxidative damage to cells, and lower inflammation. Carrots are also a great source of fiber, beta carotene, potassium, biotin, and vitamin K.
(makes 2 sandwiches)
Sandwich and toppings:
4 slices gluten-free bread
1/2 cup sprouts
1 large avocado
2 cups shredded carrots, about 2 large carrots
1/2 teaspoon dijon mustard
1 tablespoon olive oil
1 tablespoon lemon juice
salt and pepper to taste
1 8 oz. block tempeh
2 tablespoons apple cider vinegar
2 tablespoons maple syrup or coconut palm syrup
2 tablespoons tamari
2 tablespoon olive oil
1/2 teaspoon garlic powder
1/2 teaspoon cumin
dash of cayenne pepper
Cut tempeh into medium slices. Combine all tempeh marinade ingredients. Marinate tempeh for at least 15 minutes, or optionally overnight.
Preheat oven to 400. Place tempeh onto parchment or foil-lined baking sheet, in a single layer. Bake for 18-22 minutes, or until tempeh is heated through and caramelized at edges. Flip tempeh halfway through.
While tempeh is baking, make the slaw. Shred carrots. Whisk together remaining slaw ingredients. Toss carrots with dressing and let sit for at least 15 minutes.
Toast gluten-free bread before assembling sandwiches. Mash the avocado, adding salt and pepper to taste. Spread half of the avocado on the top slice of bread for each sandwich. Place the tempeh on the bottom slice of bread for each sandwich, in a single layer. Layer a generous portion of slaw over tempeh, then sprouts, and finally place top slice of bread with avocado on top of sprouts.
Serve sandwiches immediately.
Recipe and photography by Kaitlyn Noble
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