THIS IS NOT A BOUQUET, IT’S MY LUNCH

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Tempeh, Tomato, Herb Sandwich
Recipe and Photos by Elizabeth Fiend
Part of the series “What Fiends Eat for Lunch”

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Makes two sandwiches.  Time: 45 min. Active time: 20 min. Category: Vegan sandwich.

COLORFUL, TASTY, NUTRITIOUS. WHAT MORE COULD YOU WANT FOR LUNCH? 

Ingredient Notes:

*Tempeh is one of the healthiest foods that’s greatly overlooked in America.  Like tofu, tempeh is made from soy beans but with tempeh the beans are kept whole and are fermented making it one of the all time most nutritious foods. Tempeh is a mineral powerhouse providing calcium, iron, riboflavin, niacin, magnesium, potassium, and copper and is 100% sodium free. It’s chunky with a nutty, slightly bitter taste. Purchase it at the natural foods store in the refrigerator case, usually next to the tofu.

* Only use home-grown flowers, or ones from a source that you know for sure are chemical free.

* Miso is a nutritious paste made from fermented soybeans. It‘s a traditional seasoning in Japanese cuisine. Miso is available in natural food stores in the refrigerated section. It comes in white, red and brown, the lightest color being the least salty.

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Ingredients:
4 slices whole grain bread
8oz tempeh
Garlic powder, ginger powder, mustard powder
Spray oil
6 cherry tomatoes
2 marigold flowers
2 garlic chive flower heads
1 sprig bronze fennel or dill
½ cup coarsely chopped basil
2 teaspoons vegan mayonnaise
2 teaspoons miso
Hot sauce (optional)

To bake tempeh:
The tempeh can be baked in advance, stored in the refrigerator for one     week. Serve at room temperature. The spices serve as a ‘dry rub.’
Preheat oven to 350 degrees
Cut tempeh into 8 slices
Spray a baking sheet with olive oil
Arrange tempeh on baking sheet and sprinkle with garlic, ginger and mustard powder
Bake for 30 min, turning once, cool

To assemble sandwich:
Toast bread
Quarter tomatoes
Snip marigold petals with a scissor or lay flower head down on a cutting board and cut petals off
Repeat with garlic chive flowers
Finely chop bronze fennel or dill
Toss petals and fennel/dill over tomatoes
Coarsely chop basil leaves
Spread miso on one slice of bread
Spread vegan-mayo on the other slice of bread, top with hot sauce if desired
Layer tempeh, herbed-tomatoes and basil on bread

Tip: If you’re making the sandwich in advance, as I do to take to work, blot tomato wedges after cutting on a paper towel to prevent a soggy lunch.

For complete nutritional information on tempeh click here.

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2 Responses to “Tempeh, Tomato, Herb Sandwich — What Fiends Eat for Lunch Series”

  1. Valerie Says:
    June 5th, 2010 at 1:47 pm

    omg, these photos are fantastic!!! this sandwich looks not only delicious but so pleasing to the eye! can I scam some marigolds off you? OR, do you have other flower suggestions in case a person doesn’t have a reliable marigold source?

  2. Alva Deller Says:
    June 22nd, 2010 at 10:28 am

    Thats pretty cool. Thanks for the share!

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