We love this simple, meat-free take on one of America’s classic sandwiches, the BLT. Whole wheat bread, greens, and avocado make it a longevity recipe. If you don’t want to make your own, you can buy already-seasoned tempeh in health food and specialty grocery stores. Tempeh, a fermented soybean cake with a nutty texture and flavor, also has the added benefits that come with fermentation.
3 tablespoons extra-virgin olive oil
5 tablespoons soy sauce or tamari
1 tablespoon balsamic vinegar
1 tablespoon maple syrup
8 ounces tempeh, cut into 1⁄3-inch-thick strips
6 pieces sliced hearty whole grain or sourdough bread
1 avocado, sliced (or guacamole)
Hummus, mustard, or vegan mayonnaise
1 tomato, sliced
1 cup greens like romaine, spinach, and/or sprouts
Whisk together oil, soy sauce, vinegar, and maple syrup.
Pour over tempeh and marinate 1-2 hours.
In a sauté pan over medium-high heat, cook the tempeh for a couple minutes on each side, until browned.
Then let cool.
Assemble your sandwich: Toast bread (if desired) and slather with smashed avocado and hummus, mustard, or mayo.
Top with tomato, greens, tempeh, and another dressed slice of bread.
