Vegan BLT Sandwich

Introduction & Inspiration

This recipe, “Vegan BLT Sandwich,” offers a plant-based version of the iconic BLT sandwich, traditionally made with bacon, lettuce, and tomato.

The inspiration comes from a desire to recreate the classic BLT flavors and textures in a way that’s entirely free of animal products, making it suitable for vegans, vegetarians, and anyone looking for a healthier and more ethical alternative.

This version uses tempeh, a fermented soybean product, as the “bacon,” marinated in a smoky, sweet, and savory mixture to mimic the flavor of bacon.

It’s a recipe that’s perfect for lunch, a light dinner, or a picnic, offering a satisfying and flavorful twist on a beloved sandwich.

Nostalgic Appeal (with a Plant-Based Bacon Substitute)

The BLT sandwich is a classic American comfort food, often associated with diners, lunch counters, and simple, satisfying meals.

This vegan version taps into that nostalgic appeal while offering a plant-based alternative that’s both healthy and delicious.

The combination of crispy “bacon,” juicy tomato, crisp lettuce, and creamy mayo on toasted bread is a timeless and universally appealing one.

It’s a recipe that proves you can enjoy the classic flavors of a BLT without relying on animal products.

Plant-Based and Flavor-Packed

This recipe is all about creating a delicious and satisfying vegan BLT that doesn’t compromise on flavor or texture.

The key is the tempeh “bacon,” which is marinated in a mixture of soy sauce, maple syrup, liquid smoke, and olive oil to create a smoky, sweet, and savory flavor profile.

The marinade helps the tempeh to absorb the flavors and develop a crispy texture when pan-fried.

The use of fresh, high-quality ingredients, such as ripe tomatoes and crisp lettuce, further enhances the overall flavor and experience of the sandwich.

It’s a recipe that showcases the versatility of plant-based ingredients and the deliciousness of vegan cuisine.

Flavor Goal

The primary flavor goal is a harmonious balance of smoky, sweet, savory, and fresh flavors, with a variety of textures, from the crispy tempeh “bacon” to the juicy tomato and the crunchy lettuce.

The tempeh “bacon” provides the smoky, savory, and slightly sweet element, mimicking the flavor of traditional bacon.

The tomato slices add sweetness, acidity, and moisture.

The lettuce contributes a refreshing crispness.

The vegan mayonnaise adds creaminess and a touch of richness.

The toasted whole-grain bread provides a sturdy base and a slightly nutty flavor.

It’s a flavor combination that’s both familiar and satisfying, capturing the essence of a classic BLT in a plant-based way.

Ingredient Insights

Let’s break down each ingredient:

• Whole-Grain Bread (sliced and toasted): This provides the base for the sandwich, offering a more nutritious and flavorful option than white bread. Toasting the bread adds a bit of crunch and prevents it from becoming soggy.
• Tempeh (sliced into thin strips): This is the star of the show, providing the plant-based “bacon.” Tempeh is made from fermented soybeans and has a firm, slightly nutty flavor and a texture that becomes crispy when pan-fried.
• Soy Sauce: This adds saltiness, umami, and depth of flavor to the tempeh marinade.
• Maple Syrup: This contributes sweetness to the marinade, balancing the saltiness of the soy sauce and creating a slightly caramelized flavor when the tempeh is cooked.
• Liquid Smoke: This is the key ingredient for creating the smoky flavor that mimics bacon. Liquid smoke is a natural product made from condensing the smoke from burning wood.
• Olive Oil: This is used in the marinade and for pan-frying the tempeh.
• Large Tomato (sliced): This adds sweetness, acidity, and moisture to the sandwich.
• Lettuce Leaves: These contribute a refreshing crispness and a mild flavor.
• Vegan Mayonnaise: This adds creaminess and a touch of richness to the sandwich. There are many different brands of vegan mayo available, made from various plant-based ingredients.
• Salt and Pepper: These essential seasonings enhance the flavors of all the other ingredients.

Essential Equipment

Here’s the equipment you’ll need:

• Shallow dish: For marinating the tempeh.
• Non-stick pan or skillet: For pan-frying the tempeh.
• Toaster: For toasting the bread.
• Cutting board and knife: For slicing the tomato and preparing the other ingredients.
• Measuring cups and spoons: For accurate ingredient proportions.
• Small Bowl To mix marinade.

That’s a pretty minimal equipment list!

List of Ingredients with Measurements

Here’s the ingredient list with precise measurements:

• 8 slices whole-grain bread
• 1 block tempeh, sliced into thin strips
• ¼ cup soy sauce
• 2 tbsp maple syrup
• 1 tbsp liquid smoke
• 1 tbsp olive oil
• 1 large tomato, sliced
• 1 cup lettuce leaves
• ¼ cup vegan mayonnaise
• Salt and pepper to taste

Step-by-Step Instructions

Let’s walk through the process:

1. Make Marinade: In a shallow dish, mix together the soy sauce, maple syrup, liquid smoke, and olive oil.
2. Marinate Tempeh: Add the tempeh strips to the marinade, ensuring they are well coated. Let them marinate for at least 15 minutes, or longer for a more intense flavor.
3. Pan-Fry Tempeh: Heat a non-stick pan over medium heat. Add the marinated tempeh strips and cook until browned and crispy on both sides, about 3-4 minutes per side. Remove from the pan and set aside.
4. Toast Bread: Toast the whole-grain bread slices until golden brown.
5. Spread Mayo: Spread a generous layer of vegan mayonnaise on one side of each toasted bread slice.
6. Assemble Sandwiches: Layer the tempeh bacon, tomato slices, and lettuce leaves on four of the bread slices. Season with salt and pepper to taste.
7. Top and Serve: Top with the remaining bread slices to form sandwiches. Cut the sandwiches in half if desired and serve immediately.

Troubleshooting

Here are a few potential issues and solutions:

• Tempeh Not Crispy: Make sure the pan is hot enough before adding the tempeh. You can also try cooking it for a bit longer, or even baking it in the oven for a crispier texture.
• Tempeh Sticking: Use a non-stick pan and make sure to add enough oil to the pan.
• Sandwich Too Dry: Add more vegan mayo or a drizzle of olive oil.
• Sandwich Too Bland: Add more salt, pepper, or other seasonings to taste. You can also add a dash of hot sauce or a sprinkle of smoked paprika.

Tips and Variations

Here are some ways to customize this recipe:

• Different Marinade: Experiment with different marinade ingredients, such as garlic powder, onion powder, smoked paprika, or chili powder.
• Add Avocado Sliced or mashed.
• Different Vegetables: Add other vegetables, such as sliced red onion, cucumber, or sprouts.
• Different Bread: Use different types of bread, such as sourdough, rye, or multigrain.
• Make it a Wrap: Use a large tortilla instead of bread to make a vegan BLT wrap.
• Add a Sauce: Drizzle a sauce, such as a vegan ranch dressing or a spicy sriracha mayo, over the filling.
• Add Pickles

Serving and Pairing Suggestions

These Vegan BLT Sandwiches are perfect for:

• Lunch: They’re a satisfying and flavorful lunch option.
• Light Dinners: They’re a quick and easy weeknight meal.
• Picnics: They’re easy to transport and enjoy outdoors.
• Vegetarian/Vegan Meals: They’re a delicious and protein-packed plant-based meal.

They pair well with:

• Potato Chips or Fries: For a classic sandwich and chips combo.
• A Side Salad: For a complete and balanced meal.
• Soup: Such as tomato soup or lentil soup.
• A Cold Beer or Iced Tea: For a refreshing beverage pairing.

Nutritional Information

This Vegan BLT Sandwich is a relatively healthy and nutritious meal option.

It’s:

• Plant-Based: Free of animal products.
• A Good Source of Protein: From the tempeh.
• Contains Fiber: From the whole-grain bread and vegetables.
• Provides Vitamins and Minerals: From the various vegetables.

The exact nutritional information will vary depending on the specific brands of ingredients you use and the serving size.

Print

Recipe Summary and Q&A

Recipe Summary: Vegan BLT Sandwich is a plant-based take on the classic BLT, featuring smoky, sweet, and savory marinated tempeh “bacon,” fresh tomato slices, crisp lettuce, and vegan mayo on toasted whole-grain bread.

Q: Can I make this ahead of time? A: You can marinate the tempeh and prepare the vegetables ahead of time. Store them separately in the refrigerator. Assemble the sandwiches just before serving to prevent the bread from becoming soggy.

Q: How long does it last? A: The assembled sandwiches are best enjoyed fresh, but leftovers can be stored in the refrigerator for a short time. The bread may become less crispy over time.

Q: Can I freeze it? A: It’s not recommended to freeze the assembled sandwiches, as the texture of the vegetables and bread may change. However, you can freeze the cooked tempeh bacon separately.

Q: Can I use a different type of bread? A: Absolutely! Use any type of bread you prefer.

Q: What if I don’t have liquid smoke? A: Liquid smoke adds a distinctive smoky flavor, but if you don’t have it, you can try substituting it with a pinch of smoked paprika or omitting it altogether.

The History of the BLT Sandwich

To continue expanding this article, let’s explore the history of the BLT sandwich, the classic dish that inspired this vegan version.

The BLT, a sandwich consisting of bacon, lettuce, and tomato, is a quintessential American sandwich.

Its exact origins are unclear, but it’s believed to have evolved from late-Victorian era tea sandwiches.

Recipes for club sandwiches, which often included bacon, lettuce, and tomato, began appearing in cookbooks in the early 1900s.

The abbreviation “BLT” likely became popular in the mid-20th century, as the sandwich gained widespread recognition.

The BLT is known for its simple yet satisfying combination of flavors and textures: the salty, smoky bacon, the crisp lettuce, the juicy tomato, and the creamy mayonnaise, all served on toasted bread.

It’s a versatile sandwich that can be enjoyed for breakfast, lunch, or dinner.

Today, the BLT remains a popular sandwich choice, with many variations and adaptations.

Our Vegan BLT Sandwich offers a plant-based take on this classic, replacing the bacon with marinated and pan-fried tempeh.

The Benefits of Using Tempeh

Tempeh, the “bacon” substitute in this Vegan BLT, is a fermented soybean product that originated in Indonesia.

It’s a versatile and nutritious ingredient that’s popular in vegetarian and vegan cuisine.

Tempeh is:

• A Complete Protein: Containing all nine essential amino acids.
• A Good Source of Fiber:
• Rich in Probiotics: Due to the fermentation process.
• A Source of Iron, Calcium, and other Minerals:
• Has a Firm, Chewy Texture: Which makes it a great meat substitute.
• Absorbs Flavors Well: Making it ideal for marinating.

In this recipe, the tempeh is marinated in a mixture of soy sauce, maple syrup, liquid smoke, and olive oil, which gives it a smoky, sweet, and savory flavor that mimics bacon.

Pan-frying the tempeh creates a crispy exterior, adding to its appeal in the sandwich.

Tips for Marinating Tofu and Tempeh

Marinating tofu or tempeh, as we do in this recipe, is a great way to infuse them with flavor and create a more satisfying texture.

Here are a few tips for marinating tofu and tempeh:

• Press the Tofu or Tempeh: Pressing removes excess water, allowing the tofu or tempeh to absorb more of the marinade.
• Use a Flavorful Marinade: Combine ingredients that will complement the final dish. Soy sauce, vinegar, maple syrup, spices, and herbs are all good options.
• Marinate for at Least 15 Minutes: The longer you marinate, the more flavorful the tofu or tempeh will be. You can marinate for up to 24 hours in the refrigerator.
• Don’t Overcrowd the Marinade: Make sure the tofu or tempeh pieces are mostly submerged in the marinade, but don’t overcrowd the dish.
• Flip Occasionally: If the tofu or tempeh isn’t fully submerged, flip it occasionally to ensure even marinating.

By following these tips, you can create flavorful and satisfying tofu or tempeh that’s perfect for sandwiches, salads, stir-fries, and more.

The Art of Building a Perfect Sandwich

Building a sandwich, even a simple one like this Vegan BLT, is an art in itself.

Here are a few tips for building a perfect sandwich:

• Choose the Right Bread: The bread should be sturdy enough to hold the fillings without falling apart, but not so tough that it’s difficult to bite through.
• Spread Evenly: Spread any condiments, such as mayonnaise or mustard, evenly over the bread.
• Layer Ingredients Thoughtfully: Layer the ingredients in a way that creates a balance of flavors and textures in each bite.
• Don’t Overfill: Avoid overfilling the sandwich, as this can make it messy and difficult to eat.
• Season to Taste: Add salt, pepper, or other seasonings to taste.
• Cut Cleanly: If desired, cut the sandwich in half with a sharp knife for easier eating.

With a little attention to detail, you can create a sandwich that’s not only delicious but also visually appealing and satisfying to eat.