Toasted Tempeh Sandwich

From the bread to the protein to the spreads, a sandwich can be a great healthy meal if done right.

When choosing a bread, go for something sprouted. Look at the ingredients and make sure you are familiar with every ingredient that is in it. If you see something unusual, look it up. A safe bet is Foods For Life Ezekiel bread. It’s always sprouted and truly has quality ingredients. For the protein source we went with tempeh. If you are not familiar with tempeh, fear not. You can find it at most grocery stores in the refrigerator section next to the tofu. It is fermented, which makes it easier to digest.

Some hummus, caramelized onions, tempeh, tomato and sprouts all sandwiched with sprouted bread and you have yourself an easy weekday meal!! Have all the ingredients ready in the refrigerator, combine in the morning, pack it up and off you go. Add a side salad for a bigger portion size.


  • 1 piece sprouted bread

  • 130g tempeh

  • 1 slice of tomato

  • 1/2 onion thinly sliced

  • 1 tablespoon balsamic vinegar

  • 1  tablespoon hummus of your choice

  • 1/4 cup sprouts


  1. Prepare a medium pan with non-stick spray. Place over medium high heat and add sliced onions. Cook for 5 minutes stirring frequently and add balsamic vinegar and cook till golden brown, total time ~10 minutes. You may need to add water to avoid burning or the onions sticking to the pan. Put aside when finished cooking.

  2. Meanwhile while the onions are cooking prepare the remaining ingredients. Slice tempeh into into around 8 strips place in the oven and bake for 20 on 400.

  3. Now toast your bread until desired. We like ours golden brown.

  4. To assemble sandwich first spread 1  tablespoon of hummus on toasted bread then add tomato, caramelized onion, tempeh and sprouts. Place remaining bread on top of sandwich. Hold together and eat! (Note: Serves 1)

Nutrition Label does not include an optional side salad

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