Slices of tempeh fried until golden, in a wholegrain sandwich with hummus, spinach, tomato and mustard. Vegan.
- Ready in10 minutes
- Prep4 min
- Cook6 min
- Serves1
Ingredients
- 100 g tempeh
- 2 slices wholegrain bread
- 30 g hummus
- 30 g spinach
- 60 g tomatoes (incl. cherry)
- 1 tsp mustard
Method
- Slice the tempeh into thin slabs. Fry in a lightly oiled pan over medium-high heat for three minutes a side until golden.
- Spread the hummus on one slice of bread and the mustard on the other.
- Layer the tempeh, spinach and sliced tomato, season, and close the sandwich.
What this plate gives you
A hundred grams of tempeh is about 20 g of protein, and with the bread and hummus this vegan sandwich reaches 32 g, more than half the 56 g a day the RDA gives a 70 kg adult, at 445 calories, a little under a quarter of a 2,000-calorie day. The tempeh is sliced thin and fried until the edges are brown, four minutes a side; raw it is bitter, browned it is nutty.
Swaps
- Firm tofu for the tempeh: about 5 g less protein.
- A splash of soy and smoked paprika on the tempeh as it fries: no change to the numbers.
- Rye bread: about the same numbers.
Keeping it
The fried tempeh keeps three to four days in the fridge and is good cold. Build the sandwich when you eat.
