Tempeh Parmesan Sandwich

Number of Servings: 1 (265 g)
Active Time: 15 min.
Total Time: 15 min.
Tempeh Parmesan Sandwich

Whether you’re cooking for one or scaling this recipe up to feed a bigger group, it’s worth the little extra effort to prepare this scrumptious vegetarian treat. Have your fork on standby: this is not a finger-friendly sandwich.


  • 4 oz. tempeh
  • 1 Tbsp. tomato paste
  • ¼ tsp. dried oregano
  • ⅛ tsp. salt
  • Black pepper, to taste
  • 1 Tbsp. olive oil
  • 1 whole wheat submarine roll
  • 2 Tbsp. Guiding Stars-Worthy marinara sauce
  • 1 Tbsp. low-fat Parmesan cheese
  • 2 Tbsp. low-fat mozzarella cheese


  1. Preheat the oven to broil and line a baking sheet with foil.
  2. Brush tempeh with the tomato paste. Sprinkle with the oregano and season with salt and pepper.
  3. Heat the oil in a small frying pan over medium heat. Add the tempeh and cook until brown, 2 to 3 minutes on each side.
  4. Split the roll in half. Toast in the oven until just golden.
  5. Assemble the sandwich on the baking sheet. Place the tempeh on the roll and top with sauce and cheese. Broil until cheese is melted (2-3 minutes), watching closely to avoid burning it.

Nutrition Facts

1 servings per container

Serving Size 265 g

Amount per serving
Calories 585
% Daily Value*
Total Fat 25g 32%
Saturated Fat 5g 25%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 11g
Cholesterol 13mg 5%
Sodium 850mg 37%
Total Carbohydrate 58g 21%
Dietary Fiber 13.5g 50%
Total Sugars 7g
Includes 3g Added Sugars 6%
Sugar Alcohol 0g
Other Carbohydrate 1g
Protein 37g
Vitamin D 0.1mcg 0%
Calcium 392.9mg 30%
Iron 5.5mg 30%
Potassium 695mg 15%
Vitamin A 51.9mcg 6%
Vitamin C 3.5mg 4%
Vitamin E 2.8mg 20%
Vitamin K 11.8mcg 10%
Thiamin 0.2mg 15%
Riboflavin 0.4mg 30%
Niacin 2mg 15%
Vitamin B6 0.1mg 6%
Folate 6.8mcg 2%
Vitamin B12 0.4mcg 15%
Biotin 1.1mcg 4%
Chloride 197.1mg 8%
Pantothenate 0.1mg 0%
Phosphorus 127.5mg 10%
Iodine 5.6mcg 4%
Magnesium 13.1mg 4%
Zinc 0.8mg 10%
Selenium 5.6mcg 10%
Copper 0.1mg 10%
Manganese 0.1mg 4%
Chromium 0mcg 0%
Molybdenum 0.7mcg 2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Tempeh (cultured Organic Soybeans (soybeans, Lactic Acid From Plant Sources), Water, Organic Brown Rice), Whole Wheat Hoagie Roll (water, Whole Wheat Flour, Unbleached Enriched Flour (wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Yeast, Wheat Bran, Wheat Gluten, Contains 2% Or Less Of Each Of The Following: Sugar, Molasses, Wheat Flour, High Fructose Corn Syrup, Salt, Rolled Wheat, Rye Meal, Dough Conditioners (contains One Or More Of The Following: Sodium Stearoyl Lactylate, Calcium Stearoyl Lactylate, Monoglycerides, Mono- And Diglycerides, Distilled Monoglycerides, Calcium Peroxide, Calcium Iodate, Datem, Ethoxylated Mono- And Diglycerides, Enzymes, Ascorbic Acid), Soy Fiber, Canola Oil, Calcium Sulfate, Wheat Starch, Soy Lecithin, L-cysteine, Calcium Carbonate, Monocalcium Phosphate, Soy Flour, Calcium Propionate (to Retard Spoilage)), Marinara Pasta Sauce (organic Tomato Puree (water, Tomato Paste), Organic Diced Tomatoes In Tomato Juice, Organic Onions, Sea Salt, Organic Spices, Organic Garlic, Organic Extra Virgin Olive Oil, Citric Acid), Tomato Paste, Shredded Part Skim Mozzarella Cheese (pasteurized Part-skim Milk, Cheese Culture, Salt And Enzymes, Potato Starch, Corn Starch And Calcium Sulfate Added To Prevent Caking, Natamycin (a Natural Mold Inhibitor)), Olive Oil, Reduced Fat Parmesan Cheese (milk, Cultures, Salt, Enzymes), Salt, Oregano.

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