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Tuscan Bean and Tempeh Sandwich
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5 from 2 votes

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.
Prep Time10 mins
Total Time10 mins
Course: Main
Cuisine: Italian American fusion
Diet: Vegan, Vegetarian
Keyword: Vegan Tuscan Sandwich
Servings: 4 big sandwiches
Calories: 416kcal

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 tablespoon
  • 1 tablespoon capers (roughly chopped)
  • Salt and ground black pepper to taste

For the tempeh filling:

  • 8 oz tempeh
  • ¼ cup Kalamata olives (chopped)
  • 1 rib celery (finely minced)
  • 1 shallot (can sub with red onion, minced)
  • Juice of ½ lemon, approx 1 tablespoon
  • 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)

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.

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