Dinner, High-Protein, Meal Planning & Recipes, Recipes

Tempeh Reubens

Published February 16, 2021
2 minute read

Published February 16, 2021
2 minute read

Fermented soybean-based tempeh has a “meaty” texture and a mild flavor that’s a blank canvas for marinades like the mustard-based version here. Pan-fried, it’s an ideal stand-in for corned beef or pastrami. Just add Swiss cheese, homemade Russian dressing and probiotic-rich sauerkraut, and you’ve got a meatless Reuben to remember.

With the tempeh and sauerkraut, you’re getting a nice dose of probiotics because both of these foods are fermented. Plus, you’re getting a substantial serving of fiber and protein, making this meal functional, healthy and filling.

Active time: 15 minutes Total time: 50 minutes

Tempeh Reubens

Ingredients

For the marinated tempeh

1 tablespoon low-sodium tamari or coconut aminos
1 tablespoon apple cider vinegar
1 tablespoon grainy mustard
1 tablespoon honey
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1 8-ounce (227g) block of tempeh, cut into 4 even cubes

For the sandwiches

2 tablespoons vegan mayonnaise
1 1/2 tablespoons low-sodium ketchup
1 tablespoon chopped dill pickles
2 teaspoons prepared horseradish
1/4 teaspoon black pepper, freshly ground
1 1/4 cups (142g) raw sauerkraut, drained (try Rejuvenative Raw Sauerkraut)
8 slices sprouted multi-grain bread (try Ezekiel Sprouted Bread)
4 thin slices Swiss cheese (try Sargento’s Ultra-Thin Sliced Swiss Cheese)

Directions

In a medium bowl, whisk together the tamari, vinegar, mustard, honey, paprika and garlic powder. Add the tempeh slices and turn gently to coat in the marinade. Set aside for at least 30 minutes and up to overnight in the refrigerator to allow the tempeh to soak up the marinade.

Meanwhile, in a small bowl, combine the mayonnaise, ketchup, horseradish, pickles and pepper; set aside.

Mist a large nonstick skillet with olive oil cooking spray and place over medium heat. Add the tempeh pieces (they will have absorbed most of the marinade) and cook until crisped and heated through, about 3 minutes per side. Remove pan from heat.

Place 4 slices of bread on a work surface. Put 1 slice of cheese on each piece of bread followed by the tempeh and sauerkraut. Spread the mayonnaise mixture on the remaining slices of bread and place them dressing side down on top of the sandwiches.

Mist the nonstick pan again with cooking spray and place over medium-low heat. Add the sandwiches and cook until the bread is crisp and the cheese has melted, about 4 minutes per side. Serve immediately.

Tip: Read labels when buying sauerkraut, as some brands are very high in sodium. Make sure to buy raw sauerkraut, which is always refrigerated. It contains live probiotics that may help gut health.

Serves: 4 | Serving Size: 1 sandwich

Nutrition (per serving): Calories: 383; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 10mg; Sodium: 1030mg; Carbohydrate: 47g; Dietary Fiber: 13g; Sugar: 9g; Protein: 25g

Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.