Tempeh is made from fermented soybeans. It feels like meat and takes on any flavor you give it. In this recipe it becomes a tasty stand‑in for corned beef in a classic Reuben sandwich.
Both tempeh and sauerkraut are fermented, so they give you a healthy boost of probiotics. The sandwich also adds fiber and protein, making it filling and good for you.
Active time: 15 minutes Total time: 50 minutes
Tempeh Reuben Sandwich
Ingredients
- 1 tbsp low‑sodium tamari or coconut aminos
- 1 tbsp apple cider vinegar
- 1 tbsp whole‑grain mustard
- 1 tbsp honey
- ½ tsp paprika
- ½ tsp garlic powder
- 1 block (8 oz) tempeh, sliced thin
- 2 tbsp vegan mayo
- 1½ tbsp low‑sodium ketchup
- 2 tsp prepared horseradish
- 1 tbsp chopped dill pickles
- ¼ tsp freshly ground black pepper
- 8 slices sprouted multi‑grain bread (Ezekiel works well)
- 4 thin slices Swiss cheese
- 1¼ cups raw sauerkraut, drained
Directions
- In a bowl, whisk tamari, vinegar, mustard, honey, paprika, and garlic powder. Add tempeh slices and turn them so the sauce coats them. Refrigerate for at least 30 minutes (or overnight).
- In a small bowl, mix mayo, ketchup, horseradish, pickles, and pepper. Set aside.
- Spray a large non‑stick skillet with olive‑oil spray. Cook the marinated tempeh over medium heat until crisp, about 3 minutes per side. Remove from heat.
- Lay out four bread slices. Put a slice of Swiss cheese on each, then add tempeh and sauerkraut. Spread the mayo mixture on the other four slices and place them dressing‑side down to make the sandwiches.
- Spray the skillet again and cook the sandwiches on medium‑low heat until the bread is golden and the cheese melts, about 4 minutes per side. Serve right away.
Tip: Choose raw sauerkraut that is refrigerated. It contains live probiotics and usually has less sodium than canned versions.
Serves: 4 (1 sandwich each)
Nutrition per sandwich
- Calories: 380
- Total Fat: 13 g (Saturated: 4 g)
- Carbohydrates: 47 g (Fiber: 8 g, Sugar: 10 g)
- Protein: 23 g
- Sodium: 1,121 mg
- Calcium: 19% DV, Iron: 18% DV, Potassium: 567 mg, Vitamin A: 3% DV, Vitamin C: 1% DV