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.
28ozcannellini beans(approx two cans, drained and rinsed)
2clovesgarlic(crushed fine)
2tablespoonparsley(finely chopped)
Juice of half a lemon, approx 1 tbsp
1tablespooncapers(roughly chopped)
Salt and ground black pepper to taste
For the tempeh filling:
8oztempeh
¼cupKalamata olives(chopped)
1ribcelery(finely minced)
1shallot(can sub with red onion, minced)
Juice of ½ lemon, approx 1 tbsp
2tablespoonparsley(finely chopped)
Salt and ground black pepper to taste
To assemble the sandwich:
8sliceswholegrain bread (or Italian bread)
2cupsgreens 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.