TLT (Tempeh, Lettuce & Tomato)
Prep: 15 minutes
Mixing more plant-based meals into your weekly menu is easy with go-to recipes like this one, created by our Community Health and Outreach team at Morningside Urban Farm, where they make it with farm-grown tomatoes.
Crunchy yet juicy, salty yet fresh, it's your classic BLT but with a twist: tempeh takes the place of bacon.
Tempeh, for those who may be newer to plant-forward eating, is made from soybeans—like tofu, next to which it can be found at almost any grocery store. It's a good source of protein, and has a chewy texture that makes it an excellent stand-in for meat.
When prepared with a hot-sauce-and-soy-based marinade and then quickly fried to golden perfection, like it is here, it's got the crisp and savory goodness of bacon—with much less saturated fat!
Find more tips for healthy plant-based eating here.
1 tablespoon soy sauce
1 tablespoon olive oil
1 tablespoon sweetener of choice (such as agave syrup)
1/2 teaspoon red hot sauce
1/2 teaspoon ground cumin
1/2 teaspoon smoked paprika
8 ounces tempeh
2 tablespoons plant-based mayo
2 slices bread
2 tomato slices
1-2 romaine lettuce leaves
- Mix the soy sauce, olive oil, agave syrup (or other sweetener), hot sauce, cumin and smoked paprika in a bowl until well combined. Set aside.
- Slice the tempeh thinly, lengthwise.
- Add tempeh to the marinade mixture and let soak for 1-2 minutes.
- To an oiled skillet on high heat, add the tempeh and cook for 1-2 minutes on each side, or until both sides are golden-brown and crisp.
- Toast the slices of bread in the oven or toaster (optional).
- To assemble the sandwich, spread the plant-based mayo on the toasted bread slices.
- Layer tempeh bacon, tomato slices and lettuce leaves on one slice of bread, and then top with the other slice.