Tempeh Bacon Sandwich (aka “the epic hiking sandwich”)
vegan / nut-free / tomato-free
This epic tempeh bacon sandwich is the savory feast of your hungery hiking and picnicking dreams. High in protein and done in 10 minutes (whether you’re making just one or for the whole family), this is the perfect sandwich to feed all your outdoor adventures this summer.
Mediterranean flavors dominate in this sandwich. A mix of hummus and kalamata olives–seasoned with cumin, garlic, and salt–create a creamy and savory base. A salad of broccoli sprouts and spinach provide loads of vitamins. Sliced peppers and cucumbers add a crunchy element. Finally, a little thinly sliced avocado adds healthy and satiating monounsaturated fats that enhance the body’s absorption of all the lovely fresh veggies packed into this sandwich. Plus, you’ll get a heafty 25 grams of protein from the tempeh bacon. It’s a gem of a sandwich.
If you do try it, tag #verdantfeast on instagram and show me your lunch spots! (everyone knows food is better with an outdoors view–even if it’s your backyard :))
This tempeh bacon sandwich is legendary amongst my siblings. It’s a hiking sandwich of decadent proportions that will satisfy the urges for plenty of protein, crunch, and salt after a long day playing, hiking, or adventuring outside.
It made its first public debut on a 13 mile hike of the Highline Trail last summer. And it’s been brought up at every family meeting since. It think it’s because savory hiking lunch options with a hefty protein element can be tough to come up with. Nut butter and fruit is always a favorite, but sometimes you just need a savory, salty fix. This sandwich fits the bill nicely and packs in tons of nutrient-dense fresh veggies; healthy fats to enhance satiety and vitamin absorption; and salty, umami olives for plenty of salt after a day of sweating in the sun.
Feel free to play around with the basic formula here, and use it as inspiration next time you pack a lunch!
How do I get Tempeh Bacon?
For the tempeh, you can either make your own if you manage to plan a little in advance and want to save a few bucks (see this recipe) or use the store-bought, pre-marinated varieties for a quicker, easier option (I like this one sold by Lightlife). You can often find it in the cold isles near other refridgerated (not frozen) meat alternatives or in the refridgerated part of the produce section.
Possible Variations:
Make a tex-mex version! In place of the hummus, mash black or pinto beans with garlic, cumin, smoked paprika, salt, pepper, and a little maple syrup and olive oil. Add fresh cilantro along with the avocado.
Make an Italian-inspired version! Add sun-dried tomatoes, basil, garlic, and salt into the hummus in place of the olives. Add a drizzle of balsamic vinegar or balsamic glaze.
Make it a leftover special! Substitute leftover roasted, grilled, or sauteed veggies like zuchinni, summer squash, eggplant, peppers, and/or mashed sweet potato for the fresh veggies.
Tempeh Sandwich
Wash and slice the vegetables. Massage the spinach and broccoli sprouts with the olive oil and a tiny pinch of salt.
Toast the bread very lightly. Do not over-toast the bread--particularly if you are packing this sandwich for many hours later (to take on a hike or for a packed lunch). Toasting the bread a little keeps it from becoming too soggy over time. However, if you over-toast the bread, it will become hard before you eat it.
On one toast, add the hummus. Sprinkle the spices over the hummus and stir it in. Spread the halved kalamata olives over the hummus. On the second toast, add the slices of avocado, and sprinkle salt and pepper over them. Add a little drizzle of honey if using.
To the avocado toast, add broccoli sprouts, spinach, cucumber slices, red pepper slices, and tempeh bacon. Press the two sides together. Store in an airtight container until you find a nice lunch spot!
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Serving Size 1 Huge Sandwich (on Sprouted Ezekiel Bread)
Servings 1
- Amount Per Serving
- Calories 519
- % Daily Value *
- Total Fat 16g25%
- Potassium 555mg16%
- Total Carbohydrate 67g23%
- Dietary Fiber 17g68%
- Sugars 11g
- Protein 26g52%
- Vitamin A 105%
- Vitamin C 71%
- Calcium 29%
- Iron 28%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
Wash and slice the vegetables. Massage the spinach and broccoli sprouts with the olive oil and a tiny pinch of salt.
Toast the bread very lightly. Do not over-toast the bread--particularly if you are packing this sandwich for many hours later (to take on a hike or for a packed lunch). Toasting the bread a little keeps it from becoming too soggy over time. However, if you over-toast the bread, it will become hard before you eat it.
On one toast, add the hummus. Sprinkle the spices over the hummus and stir it in. Spread the halved kalamata olives over the hummus. On the second toast, add the slices of avocado, and sprinkle salt and pepper over them. Add a little drizzle of honey if using.
To the avocado toast, add broccoli sprouts, spinach, cucumber slices, red pepper slices, and tempeh bacon. Press the two sides together. Store in an airtight container until you find a nice lunch spot!
