Tempeh is cake like made from fermented soybeans and is a great plant based protein source! The fermentation process breaks down certain compounds that are bound to nutrients, making them easier to absorb, and increases the concentration of some vitamins and minerals. It also has antioxidant properties, promotes growth of beneficial gut bacteria, and has an antibacterial effect against harmful bacteria, such as E. coli. Try this easy BLTA recipe and get all the benefits tempeh has to offer!

Developed by Carlene Aldrich, University of Illinois Chicago Dietetic Intern

Tempeh BLRTA (“Bacon” Lettuce Roasted Tomato Avocado)
Ingredients:
For the tempeh “bacon”
8 oz tempeh, thinly sliced
2 Tbsp soy sauce or tamari
1 Tbsp rice vinegar
2 tsp maple syrup
1 tsp smoked paprika
1/4 tsp garlic powder
1/4 tsp onion powder
Salt and pepper to taste

For the tomato:
1 beefsteak or heirloom tomato
Soybean oil
Salt and pepper, to taste

For the sandwiches
Whole grain bread
Avocado
Mayonnaise or vegan mayo
Tempeh “bacon”

Tomatoes
Lettuce

Directions:
Place the sliced tempeh in a shallow dish. Whisk together the rest of the tempeh “bacon” ingredients and pour the marinade over the tempeh. Keep in the fridge for 2 hours or even overnight.
Preheat the oven to 350 ᵒF. Arrange the tempeh in a single layer on one side of a parchment-lined baking sheet. Slice the tomatoes and layer them on the other half of the baking sheet, drizzle with oil, then sprinkle salt and pepper. Bake the tempeh and tomatoes for 15 minutes, flip, and bake another 10 minutes until the tempeh “bacon” is crispy.
To assemble the sandwiches, first toast the whole grain bread if you’d like. Spread one or both slices of bread with mayo. Layer the avocado, tempeh “bacon,” tomato, and lettuce onto the sandwich, and enjoy!
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