Sandwich Made with Tempeh Recipe

Looking for an easy Sandwich Made with Tempeh recipe? Learn how to make Sandwich Made with Tempeh using healthy ingredients.


Submitted by haridallas

Makes 4 servings



Tempeh/Tempe is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form. It originated from Indonesia, invented by the Javanese, where it is most popular, although it is common in other parts of Southeast Asia as well, introduced by migrated Javanese. It is especially popular on the island of Java, where it is a staple source of protein. Like tofu, tempeh is made from soybeans, but tempeh is a whole soybean product with different nutritional characteristics and textural qualities. Tempeh's fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber and vitamins compared to tofu, as well as firmer texture and stronger flavor. Tofu, however, is thought to be more versatile in dishes. Because of its nutritional value, tempeh is used worldwide in vegetarian cuisine; some consider it to be a meat analogue. Even long before people found and realized the rich nutritional value of tempeh, tempeh was referred to as ?Javanese meat.?

Recipe Ingredients for Sandwich Made with Tempeh

8 oz Tempeh
1/2 cup fresh chopped celery
1/2 cup chopped red bell peppers
1/4 red onion, minced, equal to 1/4 cup
2 tbsp chopped parsley
1 tbsp low sodium soy sauce
1/4 cup plain nonfat yogurt
2 tbsp light mayonnaise
1 tbsp dijon mustard
1 pinch black pepper

Recipe Directions for Sandwich Made with Tempeh

  1. Cut the tempeh into 1/2-inch cubes. Place them in a steamer over boiling water and steam for 20 minutes.

  2. Meanwhile, in a medium bowl, mix together the celery, bell peppers, red onions, and parsley. When the tempeh is soft and thoroughly cooked, sprinkle the soy sauce over it and add it to the vegetables.

  3. In a small bowl, whisk together the yogurt, mayonnaise, mustard and black pepper and stir into the salad. Toss everything well. Serve at once or chill for later.

Categories

Vegetables, Brunch, Asian, Vegetarian

Nutrition Facts
Serving Size 122.9g
Amount Per Serving
Calories
162
Calories from Fat
81
% Daily Value*
Total Fat
9.0g
14%
Saturated Fat
1.7g
9%
Trans Fat
0.0g
Cholesterol
3mg
1%
Sodium
274mg
11%
Potassium
368mg
11%
Total Carbohydrates
10.6g
4%
Dietary Fiber
0.8g
3%
Sugars
2.7g
Protein
12.1g
Vitamin A 12% Vitamin C 30%
Calcium 11% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Very low in cholesterol
  • High in manganese
  • High in phosphorus
  • High in vitamin C
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