Tempeh Parmesan Sandwich - 1 Guiding Stars
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One Guiding Star icon One Guiding Star indicates good nutritional value.

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.
Nutritional analysis per serving: Calories 585; Total Fat 25g (32% Daily Value); Saturated Fat 5g (25% DV); Trans Fat 0g; Cholesterol 13mg (5% DV); Sodium 850mg (37% DV); Total Carbohydrate 58g (21% DV); Dietary Fiber 13.5g (50% DV); Total Sugars 7g; Includes 3g Added Sugars (6% DV); Protein 37g; Vitamin D 0% DV; Calcium 30% DV; Iron 30% DV; Potassium 15% DV; Riboflavin 30% DV;
Recipe by Guiding Stars at https://guidingstars.com/recipes/tempeh-parmesan-sandwich/
© 2023 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796