Smothered Tempeh Sandwich

Smothered Tempeh Sandwich

If you’re keen to explore vegetarian options, try protein-rich tempeh smothered with red-wine-braised mushrooms and provolone cheese. If you’re vegan, substitute your favorite soy cheese. Make it a meal: Enjoy a glass of beer and a spinach salad.

Nutirion Profile: High Calcium High Fiber High Potassium Low Cholesterol

Serves Prep Time Total Time
4 30 min 30 min

Directions

Ingredients

  • 1 8-ounce pa tempeh, (see Shopping Tip)
  • 1 tablespoon canola oil
  • 10 ounces mushrooms, sliced
  • 1 small red onion, thinly sliced
  • 1/4 teaspoon salt
  • 1 cup dry red wine
  • 4 ounces sliced provolone cheese
  • 8 thin slice whole-wheat bread, toasted

Cooking Instruction

Step 1

Cut tempeh in half widthwise, then slice each piece horizontally to make 4 thin slices total.

Step 2

Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, onion and salt and cook, stirring often, until golden brown, about 10 minutes. Reduce heat to medium and stir in wine. Add tempeh slices and spoon some of the mushroom mixture over them; cook until the tempeh is heated through and the wine has evaporated, about 5 minutes. Remove from the heat, top with cheese, cover and let stand until the cheese melts, about 1 1/2 minutes.

Step 3

To assemble sandwiches, divide the tempeh among half the toasted bread. Top with the mushroom mixture and the remaining toasted bread. Serve immediately.


Nutrition

  • Serving: Per serving
  • Calories: 452
  • Carbohydrates: 33g
  • Fat: 19g
  • Protein: 26g
  • Dietary Fiber: 5g
  • Saturated Fat: 6g
  • Monounsaturated Fat: 7g
  • Cholesterol: 20mg
  • Potassium: 596mg
  • Sodium: 595mg
  • Exchanges: 2 starch, 1 vegetable, 2 high fat meat
  • Carbohydrate Servings: 2

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