Fried Tempeh and Wild Arugula Sandwich

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Makes 2 servings

1 qt. canola oil

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)

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.


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.

Per Serving:

Calories: 735

Carbohydrates: 54 g

Fat: 34 g

Protein: 35 g

Fiber: 14 g