Swich | Recipes - TLT Sammy
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TLT Sammy

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.

Makes 3 sandwiches | Active Time: 15 minutes | Total Time: 2 hours
Makes 3 sandwiches | Active Time: 15 minutes | Total Time: 2 hours
Step 1: Making the Sandwich & Fixings
  • 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.

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