Filed under: Lunch
Tempeh is a chewy, nutty soybean cake that provides about a third more protein by weight than tofu. It’s made from cooked and fermented soybeans and is sometimes combined with rice or millet. Tempeh can be crumbled as a substitute for scrambled eggs, sliced and sautéed to make veggie burgers, or used like meat in stir-fries or stews. It keeps well when wrapped in plastic in the refrigerator, for five days after opening.
Ingredients
- 1 qt. canola oil
- 1 8-oz. package of tempeh, sliced in 2 pieces
- 2 tbsp. all-purpose flour
- 2 eggs, beaten
- 1 cup panko
- 1 tbsp. mayonnaise
- Handful wild arugula
- 1 tsp. sherry vinegar
- 3 tsp. extra virgin olive oil
- Pinch sea salt
- 2 buns (whole wheat)
Directions
- In a medium skillet, heat canola oil to 350 degrees Farenheit.
- Dip tempeh into all-purpose flour, then egg.
- Coat tempeh well with panko.
- Fry tempeh for about 2 minutes on each side.
- Spread mayonnaise on sandwich buns and set aside.
- In a small bowl, dress arugula with sherry vinegar, olive oil, and salt. Place on buns.
- Place arugula and tempeh on buns.
Makes 2 sandwiches.
Per Serving: calories 735, fat 34g, protein 35g, carbohydrates 54g, dietary fiber 14g
