Tempeh Parmesan Sandwich

Number of Servings: 1 (259 G)
Prep Time: 15 min.
Cook 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-earning 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 259G

Amount per serving
Calories 565
% Daily Value*
Total Fat 29.5g 45%
Saturated Fat 5.5g 25%
Trans Fat 0g
Polyunsaturated Fat 6.5g
Monounsaturated Fat 14g
Cholesterol 6mg 2%
Sodium 635mg 27%
Potassium 680mg 19%
Total Carbohydrate 50g 17%
Dietary Fiber 6g 24%
Total Sugars 6g
Sugar Alcohol 0g
Other Carbohydrate 2g
Protein 35g
Vitamin A 8%
Vitamin C 10%
Calcium 35%
Iron 35%
Vitamin D 0%
Vitamin E 15%
Vitamin K 20%
Thiamin 6%
Riboflavin 30%
Niacin 20%
Vitamin B6 15%
Folate 8%
Vitamin B12 4%
Biotin 0%
Chloride 0%
Pantothenate 4%
Phosphorus 40%
Iodine 0%
Magnesium 25%
Zinc 15%
Selenium 4%
Copper 35%
Manganese 90%
Chromium 0%
Molybdenum 0%

* 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 (organic Soybeans, Water, Organic Apple Cider Vinegar, Starter Culture (rhizopus Oligosporus)), Whole Grain Wheat Sub Roll (water, Whole Wheat Flour, Unbleached Enriched Flour (wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin 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)), Authentic Italian Tomato & Basil Marinara Pasta Sauce (tomatoes, Water, Canola Oil, Extra Virgin Olive Oil, Onion, Fennel, Garlic Powder, Salt, Black Pepper, Basil, Parsley, Oregano), Tomato Paste, Olive Oil, Nonfat Mozzarella Cheese (nonfat Mozzarella Cheese (pasteurized Skim Milk, Cheese Culture, Salt, Enzymes, Yeast (ingredient Not In Regular Mozzarella Cheese), Artificial Color, Vitamin A Palmitate), Potato Starch, Cellulose Powder And Calcium Sulfate Added To Prevent Caking, Natamycin (a Natural Mold Inhibitor)), Parmesan Cheese (milk, Cultures, Salt, Enzymes), Black Pepper, Oregano.

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