• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • Browse Recipes
    • Latest
    • By Category
  • Indian Vegan Recipes
  • SUBSCRIBE
Holy Cow Vegan
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Latest recipes
  • Browse by category
  • Indian Vegan Recipes
  • Subscribe
  • About
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ร—

    Home > Vegan Italian Recipes

    Vegan Tuscan Tempeh and Bean Sandwich

    Posted: Mar 7, 2017 ยท Updated: Sep 7, 2021

    Jump to Recipe Pin Recipe
    Vegan Tuscan tempeh and bean sandwich in a blue and white china plate with cherry tomatoes and more filling in background.

    Weekends around here tend to be get busier than weekdays. There are errands to run, laundry to do, groceries to buy, Jay's swim class at the Y, and Leo and Lily's long hike on the Capitol View trail, among a long list of things that simply have to get done because there's not going to be any time during the week to do them. Often, in the midst of scrambling from one thing to the next, it dawns on me that the clock has ticked past one, and there's not a thing to eat or feed for lunch.

    Vegan Tuscan tempeh and bean filling for sandwich
    Vegan Tuscan tempeh and bean sandwich on a blue and white plate with cherry tomatoes and more filling in a bowl in the background.

    This sandwich has, at times like these, come to the rescue.

    For one, it takes literally minutes to put together because there's no cooking involved. Well, so long as I use canned beans, and I always use canned cannellini beans for this one. Then there's just a bare minimum of prep work and chopping to do: mince a stalk of celery, a shallot, and a few sprigs of parsley, and run the knife through some Kalamata olives and capers, and I am pretty much done.

    The other thing I love about this sandwich is just how healthy it is. There are beans here, and you don't need me to tell you how healthy those are, and then there's tempeh, which, of course, needs no defense. Together, they pack a ton of protein into this sandwich to power us through the rest of a busy day.

    Now I know tempeh is not Tuscan or Italian, but in this sandwich, which I adapted from this one, it's a stand-in for tuna. Olive oil is usually added to the filling, but I chose not to because I wanted to make this lower fat. Besides, the olives in the recipe stand in nicely and add tons of flavor.

    I mentioned I make this on hurried weekends, but this is also a favorite brown bag lunch for Desi and me. I could eat it every day and never get tired.

    Related recipes

    • Vegan Pasta with Greens and Beans
    • Vegan Tuscan White Bean Stew With Sun Dried Tomatoes
    • Tuscan Bread | Pane Toscano
    • Savory Herbed Tempeh Stew
    • Curried Tempeh Quinoa Breakfast Hash
    Vegan Tuscan Bean and Tempeh Sandwich on a blue and white china plate with cherry tomatoes on the side.
    Tuscan Bean and Tempeh Sandwich

    Vegan Tuscan Tempeh and Bean Sandwich

    This vegan Tuscan Tempeh and Bean Sandwich packs 30 grams of protein and 14 grams of fiber in a serving. It is flavored with olives, capers, parsley, and garlic, and makes a filling and healthy meal on a busy day, or for the brown bag.
    5 from 2 votes
    Print Recipe Pin Recipe Review Recipe
    Course: Main
    Cuisine: Italian American fusion
    Diet: Vegan, Vegetarian
    Keyword: Vegan Tuscan Sandwich
    Prep Time: 10 mins
    Total Time: 10 mins
    Servings: 4 big sandwiches
    Calories: 416kcal
    Author: Vaishali ยท Holy Cow! Vegan Recipes

    Ingredients 

    For the bean filling:

    • 28 oz cannellini beans (approx two cans, drained and rinsed)
    • 2 cloves garlic (crushed fine)
    • 2 tablespoon parsley (finely chopped)
    • Juice of half a lemon, approx 1 tbsp
    • 1 tablespoon capers (roughly chopped)
    • Salt and ground black pepper to taste

    For the tempeh filling:

    • 8 oz tempeh
    • ยผ cup Kalamata olives (chopped)
    • 1 rib celery (finely minced)
    • 1 shallot (can sub with red onion, minced)
    • Juice of ยฝ lemon, approx 1 tbsp
    • 2 tablespoon parsley (finely chopped)
    • Salt and ground black pepper to taste

    To assemble the sandwich:

    • 8 slices wholegrain bread (or Italian bread)
    • 2 cups greens like spinach or watercress or arugula or a mix (loosely packed)
    Prevent your screen from going dark

    Instructions

    Make the bean filling:

    • Make the bean filling by placing the beans in a bowl and mashing them with a fork. I like mashing them fairly smooth, with a few chunks, since we are not using any mayo in the recipe.
    • Add the remaining ingredients to the mashed beans and mix well.

    Make the tempeh filling:

    • Crumble the tempeh with your fingers into a bowl. Don't leave any large chunks.
    • Add the remaining ingredients to the tempeh and mix well.

    Assemble the sandwich:

    • Layer on the greens on a slice of bread, then add the bean filling and top with the tempeh.

    Recipe notes

    Serve with just sweet, juicy cherry tomatoes on the side for a perfect and filling meal.

    Nutrition

    Serving: 1sandwich | Calories: 416kcal | Carbohydrates: 62g | Protein: 30g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Sodium: 859mg | Potassium: 486mg | Fiber: 14g | Sugar: 4g | Vitamin A: 647IU | Vitamin C: 11mg | Calcium: 264mg | Iron: 8mg
    Tried this recipe?Please leave a comment and recipe rating below!
    Follow Holy Cow Vegan on Instagram
    « Scrambled Chickpea "Eggs"
    Crunchy Chickpea Roasted Potatoes, No Oil »
    • Facebook
    • Twitter
    • Yummly

    About Vaishali


    Hi! I am so happy you're here. I'm Vaishali, and I've been sharing recipes for delicious vegan food at Holy Cow Vegan since 2007. Every one of the more than 1,000 recipes on this blog has been tried and tested -- and loved -- by my family and I. I hope you will find something here to share with your loved ones. Thanks for stopping by!
    Read more about me here.

    Try these recipes next

    Reader Interactions

    Comments

    1. Beverly

      March 08, 2017 at 9:07 am

      Do you do anything to prep the tempeh, or crumble it straight out of the package?

      Reply
      • Vaishali

        March 08, 2017 at 9:09 am

        Hi Beverly, just crumble it straight out of the package. The other ingredients flavor it quite nicely.

        Reply
        • Beverly

          March 08, 2017 at 11:36 am

          Thanks so much! I look forward to trying this! I've been wanting to venture into tempeh, especially for a quick sandwich salad.

          Reply
          • Vaishali

            March 08, 2017 at 5:29 pm

            Awesome, hope you try! ๐Ÿ™‚

            Reply
    2. Ruth Eisenbud

      March 08, 2017 at 8:54 am

      This looks like a recipe I would like.... it looks filling and makes use of mediterranean ingredients, though I don't understand why tempeh has to 'stand=in' for tuna.... Tempeh has a long tradition of use and can definitely stand alone. Tempeh is not a substitute for tuna.... it is tempeh.

      Reply

    Leave a comment: Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Vaishali Honawar, Holy Cow Vegan author, profile photo

    Hi, I'm Vaishali! I cook, eat and share easy, tasty and nutritious plant-based recipes from my Washington, D.C. kitchen, but I never fight a craving for samosas or French fries. 

    More about me โ†’

    Trending recipes

    • Vegan Picadillo Tacos
    • Vegan Zucchini Pasta
    • Chickpea Rice
    • Vegan Mushroom Stroganoff
    • Mexican Tofu with Apricots, Chipotle and Tamarind
    • Vegan Swedish Meatballs

    How to make

    • Dosa Recipe | How to Make Perfect Dosai at Home
    • Easy Mushroom Stock
    • Sambar Powder (Sambar Masala)
    • Roti recipe. How to make the softest Roti/Chapati (step by step with video)
    • Healthy Whole Wheat Vegan Puff Pastry (1/2 the fat)
    • Easy Indian Curry Paste for Restaurant-Style Dishes
    • Vegan Mayo
    • How to Make Curry Powder
    Vaishali Honawar, Holy Cow Vegan author, profile photo

    Hi, I'm Vaishali! I cook, eat and share easy, tasty and nutritious plant-based recipes from my Washington, D.C. kitchen, but I never fight a craving for samosas or French fries. 

    More about me โ†’

    Trending recipes

    • Vegan Muffaletta Casserole
    • Cheezy Vegan Mexican Black Bean Casserole
    • Vegan Indian-Spiced Tofu Casserole
    • Lentil Soup
    • Cauliflower Rice Biryani (Keto + Vegan)
    • Easy Vegetable Curry (One-pot, 30 minutes)

    How to make

    • Vegan Instant Pot Yogurt
    • Air Fryer Tofu
    • Ginger Garlic Paste for Indian Recipes | How to make and store it
    • Garam Masala Recipe
    • How to Make a Sourdough Starter (Easy Step by Step Guide)
    • How to make sauerkraut
    • Gluten Free Sourdough Starter
    • Homemade Biryani Masala Spice Mix

    Footer


    ABOUT HOLYCOWVEGAN

    All Recipes
    Recipe Videos
    About Vaishali
    Privacy Policy

    VEGAN INDIAN RECIPES

    Vegan Dal or Dahl Recipes
    Vegan Curry Recipes
    Indian Vegan Desserts

    VEGAN BAKING RECIPES

    Vegan Bread Recipes
    Vegan Sourdough Recipes
    Vegan Cake Recipes
    Vegan Pie Recipes
    Vegan Cookie Recipes


    As an Amazon associate I earn from qualifying purchases. Please read my full disclosure here.

    ยฉ 2022 Holy Cow Vegan