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KIWI magazine

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.


  • 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)


  1. In a medium skillet, heat canola oil to 350 degrees Farenheit.
  2. Dip tempeh into all-purpose flour, then egg.
  3. Coat tempeh well with panko.
  4. Fry tempeh for about 2 minutes on each side.
  5. Spread mayonnaise on sandwich buns and set aside.
  6. In a small bowl, dress arugula with sherry vinegar, olive oil, and salt. Place on buns.
  7. Place arugula and tempeh on buns.
Makes 2 sandwiches.

Per Serving: calories 735, fat 34g, protein 35g, carbohydrates 54g, dietary fiber 14g

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