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Tempeh Lettuce Avocado Tomato (TLAT) Sandwiches

Servings 4 people
Calories 295kcal

Ingredients

FOR THE SANDWICH

  • 8 ounces tempeh, cut into thin strips
  • ½ cup low-sodium broth or water
  • 2 tablespoons maple syrup
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon low-sodium tamari
  • 1 teaspoon smoked paprika
  • ¼ teaspoon hickory salt or sea salt
  • 1 teaspoon liquid smoke
  • 2 tablespoons ghee or coconut oil
  • 2 handfuls arugula
  • 1 avocado, sliced
  • Small loaf of crusty whole-grain bread

FOR THE SUN-DRIED TOMATO PESTO

  • 1 (8-ounce) jar sun-dried tomatoes in oil, drained
  • ¼ cup red wine vinegar
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 3 large cloves garlic, roughly chopped
  • 2 tablespoon pumpkin seeds, toasted
  • ¼ cup basil, roughly chopped
  • 1 teaspoon salt
  • ¾ cup extra-virgin olive oil
  • ½ cup feta cheese, chopped

Instructions

  • Marinate tempeh: Combine broth, maple syrup, apple cider vinegar, tamari, paprika, salt and liquid smoke in an 8x8-inch baking dish. Lay tempeh in a single layer, being sure to cover with marinade. Refrigerate for 30 minutes to overnight.
  • Make pesto by combining all pesto ingredients, except the oil and feta, in a food processor and pulsing until combined. Slowly pour in olive oil while food processor is running. Once combined, fold in the feta.
  • Remove tempeh from marinade, reserve marinade and pat tempeh dry. In a large pan over medium, heat ghee or coconut oil. Cook tempeh slices for about 4 minutes per side. If pan gets too dry, add a tablespoon or two of reserved marinade. Set cooked tempeh aside.
  • To build the TLATs, spread a layer of sun-dried tomato pesto on one slice of bread and top with a handful of arugula. Place a few slices of cooked tempeh over the greens, and top with avocado slices. Spread another piece of bread with pesto, and place pesto-side down on top of avocado.

Nutrition

Calories: 295kcal | Carbohydrates: 28g | Protein: 12g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Cholesterol: 30mg | Sodium: 707mg | Fiber: 7g | Sugar: 7g