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[NEW] Tempeh Parmesan Sandwich

Whether you’re cooking for one or scaling this recipe up to feed a bigger group, it’s worth the little extra effort to prepare this scrumptious vegetarian treat. Have your fork on standby: this is not a finger-friendly sandwich.
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Prep Time: 15 min.
Cook Time: 15 min.
Total Time: 30 mins
1 Servings
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[NEW] Tempeh Parmesan Sandwich

Ingredients

  • 4 oz. tempeh
  • 1 Tbsp. tomato paste ¼ tsp. dried oregano ⅛ tsp. salt Black pepper, to taste
  • 1 Tbsp. olive oil 1 whole wheat submarine roll
  • 2 Tbsp. Guiding Stars-earning marinara sauce
  • 1 Tbsp. low-fat Parmesan cheese
  • 2 Tbsp. low-fat mozzarella cheese

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Instructions

  1. Preheat the oven to broil and line a baking sheet with foil.
  2. Brush tempeh with the tomato paste. Sprinkle with the oregano and season with salt and pepper.
  3. Heat the oil in a small frying pan over medium heat. Add the tempeh and cook until brown, 2 to 3 minutes on each side.
  4. Split the roll in half. Toast in the oven until just golden.
  5. Assemble the sandwich on the baking sheet. Place the tempeh on the roll and top with sauce and cheese. Broil until cheese is melted (2-3 minutes), watching closely to avoid burning it.

Nutrition Facts

1 servings per container
Serving size 265 g
Amount per serving
Calories 586
% Daily Value*
Total Fat 25g 32%
Saturated Fat 4.8g 25%
Trans Fat 0.1g
Cholesterol 13.4mg 5%
Sodium 851mg 37%
Total Carbohydrate 58g 21%
Dietary Fiber 13.61g 50%
Total Sugars 6.7g
Includes 3g Added Sugars 6%
Protein 36.9g
Vitamin D 0.1mcg 0%
Calcium 392.9mg 30%
Iron 5.5mg 30%
Potassium 694.3mg 15%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Practical Notes
No additional notes for this recipe.

Score Breakdown

+ More
  • Fiber
  • Vitamins & Minerals
  • Whole Grains
− Less
  • Additives to Limit
  • Added Sodium
  • Added Sugar
+5 -3 =2
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