Are you looking for a delicious and filling sandwich option? Look no further than the 1 sandwich (294 g) 6" Tempeh Parmesan! This sandwich packs quite a punch with 710 calories, making it an ideal meal option for when you need a quick and hearty lunch or dinner.

In addition to being calorie-dense, this sandwich is rich in protein, making it a great choice for vegetarian and vegan eaters. The tempeh used in the sandwich is also packed with health benefits, making it a smart choice for those looking for a nutrient-rich meal. Tempeh is a fermented soybean product that is high in protein, fiber, and vitamins. It helps support digestion, regulates blood sugar levels, and reduces cholesterol levels.

In this article, we'll explore more about the Tempeh Parmesan sandwich, including its health benefits, how it's made, and tips for making it even more delicious!

What is Tempeh Parmesan?

Tempeh Parmesan is a vegetarian sandwich made with sliced tempeh, tomato sauce, and Parmesan cheese. The tempeh is seasoned with a combination of herbs and spices, then pan-fried until crispy. The sandwich is then assembled with the tomato sauce and Parmesan cheese, and served on a 6-inch sub roll. The combination of savory tempeh and tangy tomato sauce make for a delicious and satisfying meal option. The Parmesan cheese adds a rich and bold flavor to the sandwich, completing the taste experience.

How is the sandwich made?

To make the Tempeh Parmesan sandwich, you'll need sliced tempeh, tomato sauce, Parmesan cheese, and a 6-inch sub roll. First, season the tempeh with a combination of dried oregano, dried basil, garlic powder, salt, and pepper. Heat a non-stick skillet over medium heat, then add a small amount of oil or cooking spray to the pan. Once hot, add the seasoned tempeh to the pan and cook until crispy, flipping once halfway through cooking. While the tempeh is cooking, slice the sub roll in half and spread tomato sauce onto both halves. Once the tempeh is cooked, add it to one half of the sub roll, then sprinkle Parmesan cheese over the tempeh. Place the other half of the sub roll on top, and press down lightly to flatten the sandwich.

Health benefits of tempeh

Tempeh is a nutrient-dense food that offers a variety of health benefits. It is made from whole soybeans that have been fermented, giving it a nutty flavor and meaty texture. Tempeh is high in protein, fiber, and various vitamins and minerals. It also contains probiotics, which support gut health and digestion. In addition to its nutritional value, tempeh also has a low glycemic index, making it a great choice for those looking to manage blood sugar levels. The fermentation process also reduces the phytic acid content of the soybeans, making it easier for the body to absorb and utilize the nutrients in tempeh.

Protein-rich meal option

With the tempeh, tomato sauce, and Parmesan cheese, the Tempeh Parmesan sandwich is a protein-rich meal option. Tempeh is a complete source of protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. Protein is an essential nutrient that plays a vital role in various bodily functions, including building and repairing tissues, supporting immune function, and regulating hormones. Eating a protein-rich meal such as the Tempeh Parmesan sandwich can help keep you feeling full and satisfied for longer periods, making it a smart choice for those looking to maintain a healthy weight or build muscle mass.

Vegetarian and vegan-friendly

The Tempeh Parmesan sandwich is a vegetarian and vegan-friendly meal option. Tempeh is a great source of plant-based protein, making it an ideal alternative to meat-based protein sources. The sandwich also contains no animal products, making it a smart choice for those following a vegetarian or vegan diet. In addition to the health benefits of a plant-based diet, consuming more vegetarian and vegan meals can also have a positive impact on the environment. By reducing reliance on animal products, we can reduce greenhouse gas emissions and the environmental impact of animal agriculture.

Is it gluten-free?

Unfortunately, the Tempeh Parmesan sandwich is not gluten-free. The sub roll used in the sandwich contains wheat flour, which contains gluten. However, there are gluten-free bread options available that could be used to make a gluten-free version of this sandwich.

How to make it less calorie-dense

If you're looking to enjoy the Tempeh Parmesan sandwich but want to reduce the calorie content, there are a few things you can do to make it less calorie-dense. First, use a smaller sub roll or wrap the sandwich in lettuce leaves instead. This will reduce the overall calorie count of the sandwich. Alternatively, you could reduce the amount of Parmesan cheese used or use a lower-fat cheese alternative. Another option is to serve the sandwich open-faced, meaning just one half of the sub roll is used. This will reduce the overall amount of bread used, which can be a significant source of calories in the sandwich.

How to add more flavor to the sandwich

While the Tempeh Parmesan sandwich is already packed with flavor, there are a few things you can do to make it even more delicious. One option is to add some sliced, grilled vegetables to the sandwich, such as bell peppers, onions, or zucchini. This will add some extra texture and flavor to the sandwich. Another option is to add some fresh herbs or spices to the tomato sauce or tempeh seasoning blend. Fresh basil, parsley, or oregano can add some extra depth of flavor to the sandwich.

Best side dishes to pair with this sandwich

When it comes to pairing side dishes with the Tempeh Parmesan sandwich, there are plenty of options to choose from. A simple side salad made with mixed greens and your favorite veggies can be a great addition to the sandwich. You could also serve some roasted or grilled vegetables alongside the sandwich for a hearty and healthy meal. If you're looking for a more traditional sandwich accompaniment, consider serving some chips or fries on the side. Sweet potato fries or veggie chips can be a healthier alternative to regular potato chips.

Where to buy the ingredients for the sandwich

Most grocery stores carry the ingredients needed to make the Tempeh Parmesan sandwich. You can find tempeh in the refrigerated section of the store, usually near other vegetarian and vegan products. The tomato sauce and Parmesan cheese can be found in the canned goods and dairy sections of the store, respectively. Finally, the 6-inch sub rolls can be found in the bakery section of the store.