Tempeh, Avocado and Sauerkraut Sandwich
Tempeh, Avocado, and Sauerkraut Sandwich- all you need is five ingredients to make this satisfying sandwich that’s packed full of probiotics, healthy fats, and plant-based protein. (vegan)
Hi! How have you guys been?!
I feel like I haven’t posted recipe in forever, even though it’s only been a week. The funny thing is, I had a few set to publish while we were away but I got too distracted by all of the delicious food in Portland. Seriously, I ate so much that I could barely move by the end of the day. If I tried to write, I’m pretty sure it would have come out sounding something like the teacher in Charlie Brown.
We just got home yesterday and I’m really excited to sit down and put together a few posts from our trip. I ate some of the best food I’ve ever had in my entire life and the majority of it was vegan!
It was refreshing to see so many creative and talented minds come together to produce plant-based meals that are every bit as flavorful and satisfying as something made with animal proteins. I left feeling so inspired for what the future holds for vegetarian cuisine.
One thing that I noticed a lot of during our time there was the trend towards fermented foods. I know the concept isn’t anything new but how I saw them being used over the past week really fascinated me. It got me thinking about how it relates to the ways we use animal products in our cooking. A lot of the earthy flavor that we usually get from animal proteins can actually be mimicked by the bacteria produced during fermentation.
What’s even more interesting is that Vitamin B-12, the one nutrient that an unfortified plant-based diet is said to lack, is produced by bacteria, not animals. In fact, there are many people who eat meat every day that are deficient in Vitamin B-12. Likely because they are eating meat that has been fed antibiotics and produce that has been grown in sterile soil.
But enough of my rambling. My point in mentioning all of this is that I think fermented foods are a key player in our health and also in adding flavor to plant-based foods.
This sandwich is a great example of that. It’s made with tempeh bacon and sauerkraut, both of which are fermented and packed full of gut-friendly probiotics. The avocado offers a serving of healthy fats and also provides a creamy texture that pairs wonderfully with the salty and tangy flavors of the tempeh and sauerkraut.
It’s more of an idea than a recipe, but it’s an easy lunch I’ve been loving that I thought you might enjoy too. Cheers to healthy guts!
Ingredients
8 ounces sauerkraut
8 slices tempeh bacon (approx. 6 ounces)
1 avocado
2 tablespoons vegan mayonnaise
4 slices whole grain sourdough bread, toasted
Instructions
- Warm a large skillet over medium heat then cook the tempeh bacon as directed, until light golden brown.
- Spread the mayo on the inside of each slice of bread then layer one side with sauerkraut. Arrange the strips of tempeh bacon on top then finish with slices of avocado. Top with the remaining pieces of bread, slice in half and serve.
Notes
*I like to use Lightlife's Fakin' Bacon Tempeh to save time. However, if you can't find tempeh bacon at the store, here is a recipe to make your own: http://www.vegetariantimes.com/recipe/tempeh-bacon/
Yummm… and I can’t wait to read about your travels!
Portland sounds amazing! This looks fabulous- plant-based meals are just the best. Also totally with you on the B12 thing; being a lifelong vegetarian, I always get questions about protein and B12, but it’s crazy how easy it is to get those necessary nutrients without meat and how so many omnivores DON’T get them! Pinning :)
Portland sounds awesome! I can’t wait to hear more about your trip. I’ve never had tempeh bacon before, but I’m definitely intrigued!
You should give it a try! It doesn’t taste anything like real bacon (the texture is much different) but it’s delicious. :)
Have you watched the series Cooked on Netflix? This post reminded me of it because it’s in 4 episodes called, Fire, Water, Air, and Earth to recount human cooking methods through history, and the air one is obviously big on fermentation! Matt and I really enjoyed it, and I think it would be right up your alley :) If you watch, keep an eye out for BBQ from Chapel Hill in the Fire episode!
I think I’m the last person on the face of the planet who doesn’t have Netflix. I’m afraid if I get it that I’ll be glued to my couch for an entire month, haha!
I actually read Michael Pollen’s book Cooked so I’m very familiar with it! I remember them mentioning Chapel Hill’s BBQ too. :)
I bet the series is awesome. I might just have to bite the bullet and sign up for Netflix!
sauerkraut kind of terrifies me, but i also love it at the same time haha. i’m super into the fermented/hot types of food (i.e. KIMCHI), and when they’re evened out with something like avocado – even better! definitely going to be giving this sandwich a try
I’m so glad you had a great trip! I’ve been dying to visit Portland. My husband has been a few times for work stuff … I need to tag along next time he goes out there!! :)
This sandwich sounds fantastic – I’m starting to really get back into sandwiches (and salads!) again with the weather getting warmer. And this is so simple!
Such a simple but delicious sandwich! I’m obSESSED with tempeh (and avocado, obvs), so I know I would eat this right up. As much as I love kombucha, I’ve never tried sauerkraut! I know, shocking. I need to pick up a jar!
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i got into fermented foods about 2 years ago and haven;t looked back! they’re so delicious and SO nutritious!! saurkraut is def my fav, and the brand i love is local, and they even make ketcup and BBQ sauce, among so many other things!
Yay for fermented foods! Your local brand sounds awesome! :)
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