One of the things that takes me back to childhood is the smell of bacon cooking and the memory of my mother's bacon, lettuce and tomato (BLT) sandwich. Bread slathered with mayonnaise and topped with crisp bacon, toasted bread, leaf lettuce and a nice thick slice of tomato - oh yes, I'll be the first to admit how delicious it was even though I have been a vegan (plant-based eater) for more than 16 years.
Many vegan restaurants will recreate this classic sandwich with something called the "TLT" - tempeh, lettuce, and tomato. If you are not familiar with tempeh, it is essentially fermented soy beans and brown rice pressed together to form a cake or slab. It is a plant-based superfood containing 18 grams of complete protein per serving and 6 grams of fiber. Fermented foods also contribute significantly to the health of our microbiome (gut microbes). It is sold in the refrigerated section of most large grocery chains and will likely be found near the tofu. It looks like this.
In this recipe the tempeh slices are air fried but they can also be crisped in a sauté pan for a few minutes on each side. Roasting the tomatoes for a short time gives them a nice softness and sweetness that will not overpower the tempeh. You can certainly use lettuce but now that nutrient rich micro-greens can be found in most large grocery stores why not give them a try.
So here is my take on a vegan BLT (or TLT) keeping my mother's classic preparation 21st century vegan style.
The Vegan BLT
Makes 2 sandwiches
8 oz package of tempeh
1 tomato, sliced
lettuce, arugula, or micro greens
4 slices whole grain bread
Marinade:
4 TBS tamari (or soy sauce)
1/2 tsp smoked paprika
1/2 tsp garlic powder
2 tsp liquid smoke
Preheat oven to 400°.
Slice the tempeh into four thin slabs. I find the easiest way to do this is to cut the slab in half widthwise and then carefully slice the two halves across to create four thin square slices. Air fry 4 minutes on each side at 400°. Place the slices in a shallow dish.
Mix the marinade ingredients together in a small bowl and pour over the "fried" tempeh slices, turning the slices to completely coat them. Set aside while you prepare the tomatoes.
Line a baking sheet with parchment paper and lay the tomato slices on the paper. Sprinkle with salt and pepper, if desired, and bake in the pre-heated oven for 15 minutes. During the last three minutes of the tomato cooking time, lay the marinated tempeh slices on the baking sheet to reheat them.
Toast the bread and top two of the slices with the tempeh, roasted tomato slices, and micro greens or lettuce. Place the other bread slices on top and cut. Voila - the vegan BLT! Happy Plant-Based Eating!
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