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Smothered Tempeh Sandwich

:  May/June 2007

Your rating: None Average: 3.9 (7 votes)

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.


READER'S COMMENT:
"I made this tonight. Came together very easily and quickly, would be even quicker if you do the veggie chopping ahead of time! Very good flavors from the mushrooms, onions and wine, and amazing chewy whole grain texture from the bread (...
Smothered Tempeh Sandwich Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | High calcium | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 1 8-ounce package 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 slices whole-wheat bread, toasted

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Preparation

  1. Cut tempeh in half widthwise, then slice each piece horizontally to make 4 thin slices total.
  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.
  3. To assemble sandwiches, divide the tempeh among half the toasted bread. Top with the mushroom mixture and the remaining toasted bread. Serve immediately.

Tips & Notes

  • Shopping Tip: Tempeh is a chewy, nutty, fermented soybean loaf. Find it (plain or with added grains) near refrigerated tofu in natural-foods stores and many large supermarkets. We particularly like SoyBoy 5 Grain and Lightlife Flax tempeh.

Nutrition

Per serving: 452 calories; 19 g fat ( 6 g sat , 7 g mono ); 20 mg cholesterol; 33 g carbohydrates; 26 g protein; 5 g fiber; 595 mg sodium; 596 mg potassium.

Nutrition Bonus: Calcium (35% daily value), Iron (20% dv), Magnesium & Potassium (17% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 2 high fat meat


More From EatingWell

Recipe Categories

Style/Theme
Entertaining, casual
Everyday favorites
Picnic
Quick (total 30 min. or less)
Vegetarian
Budget
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Type of Dish
Main dish, combination meal
Main dish, vegetarian
Sandwich
Main Ingredient
Vegetarian, other
Preparation/ Technique
Braise/Stew
Saute
Ethnic/Regional
American
Meal/Course
Lunch
Dinner

Health & Diet Considerations
Low cholesterol
High calcium
High potassium
Season
Spring
Summer
Fall
Winter
Publication
May/June 2007
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