Introduction & Inspiration
This Vegan BLT Sandwich recipe offers a delicious and satisfying plant-based take on the classic BLT (Bacon, Lettuce, and Tomato) sandwich. I’ve always loved the simple yet perfect combination of flavors and textures in a BLT – the smoky, salty bacon, the crisp lettuce, the juicy tomato, and the creamy mayonnaise, all nestled between slices of toasted bread.
My inspiration for this vegan version came from a desire to recreate that classic BLT experience without using any animal products. I wanted a recipe that would be easy to make, using readily available ingredients, and that would deliver all the flavor and satisfaction of a traditional BLT.
I envisioned crispy, smoky tempeh bacon, layered with fresh lettuce and tomato, and a generous slathering of vegan mayonnaise, all sandwiched between slices of toasted whole-grain bread. It’s a sandwich that’s both familiar and exciting, perfect for a quick lunch, a picnic, or a light dinner.
This recipe is the result of that vision, a simple yet flavorful Vegan BLT Sandwich that’s sure to become a new favorite. It’s a regular in my sandwich rotation, and it’s always a hit with friends and family.
Nostalgic Appeal (with a Vegan Twist)
The BLT sandwich is a true American classic, evoking feelings of diners, picnics, and simple, satisfying meals. It’s a sandwich that’s been enjoyed for generations, and its popularity endures.
This recipe takes that classic sandwich and gives it a vegan makeover. Instead of using traditional bacon, which is made from pork, we’re using tempeh bacon, a plant-based alternative made from fermented soybeans. Tempeh has a firm, chewy texture and a nutty flavor that makes it a great substitute for meat in many dishes.
The combination of smoky tempeh bacon, crisp lettuce, juicy tomato, and creamy vegan mayonnaise, all sandwiched between slices of toasted bread, is a timeless one, offering a familiar yet exciting culinary experience.
This Vegan BLT Sandwich provides a plant-based alternative to a beloved classic, making it accessible to everyone while retaining the satisfying flavors and textures of the original.
Homemade Focus
This recipe embraces the simplicity and satisfaction of making a delicious sandwich from scratch. While we’re using some convenient ingredients like store-bought bread and vegan mayonnaise, the emphasis is on preparing the tempeh bacon, creating a flavorful marinade, and assembling the sandwich with fresh, wholesome ingredients.
The process of marinating and cooking the tempeh, slicing the tomatoes, and assembling the sandwich is a hands-on experience.
Making your own Vegan BLT allows you to control the ingredients, ensuring freshness and tailoring the flavors to your preferences.
This recipe is a reminder that even the simplest homemade meals can be incredibly flavorful and satisfying. It’s about taking a few key ingredients and transforming them into something truly delicious.
Flavor Goal
The primary objective of this recipe is to create a Vegan BLT Sandwich that’s a perfect balance of flavors and textures, with smoky, salty, savory, and slightly sweet notes, all combined in a satisfying sandwich.
The tempeh bacon, marinated in a mixture of soy sauce, maple syrup, liquid smoke, and olive oil, provides the key flavor component: * Smokiness: From the liquid smoke. * Saltiness: From the soy sauce. * Sweetness: From the maple syrup. * Umami: From the soy sauce and the tempeh itself.
The lettuce adds a refreshing crispness.
The tomato slices contribute juicy sweetness and acidity.
The vegan mayonnaise provides creaminess and a tangy flavor.
The toasted whole-grain bread offers a sturdy base and a slightly nutty flavor.
Ultimately, I wanted a sandwich that was both flavorful and satisfying, a vegan version of a BLT that would be just as delicious as the original.
Ingredient Insights
Let’s take a closer look at the ingredients that make this Vegan BLT Sandwich so delicious:
- Whole-Grain Bread: This provides the base for the sandwich. Whole-grain bread adds a nutty flavor and a slightly chewy texture. You can use any type of bread you like, such as sourdough, multigrain, or even gluten-free bread.
- Tempeh (Sliced into Thin Strips): This is the star of the show, providing the “bacon” element of the sandwich. Tempeh is a fermented soy product with a firm, chewy texture and a nutty flavor. It’s a great source of plant-based protein.
- Soy Sauce (or Tamari): This adds saltiness and umami to the tempeh bacon marinade. Use low-sodium soy sauce to control the saltiness of the dish. Tamari is a good gluten-free alternative.
- Maple Syrup: This adds sweetness to the tempeh bacon marinade, balancing the saltiness of the soy sauce and creating a slightly caramelized flavor when the tempeh is cooked.
- Liquid Smoke: This is a key ingredient for achieving that smoky bacon flavor. Liquid smoke is a concentrated flavoring made from the condensed smoke of burning wood.
- Olive Oil: This is used in the tempeh bacon marinade and helps to crisp up the tempeh when it’s cooked.
- Large Tomato (Sliced): Tomato slices add juicy sweetness and acidity to the sandwich.
- Lettuce Leaves: Lettuce adds a refreshing crispness to the sandwich. You can use any type of lettuce you like, such as romaine, butter lettuce, or iceberg lettuce.
- Vegan Mayonnaise: This provides creaminess and a tangy flavor to the sandwich. There are many vegan mayonnaise options available, made from ingredients like soy, canola oil, or aquafaba (chickpea brine).
- Salt and Pepper: These essential seasonings enhance the overall flavor of the sandwich. Use freshly ground black pepper for the best taste.
Essential Equipment
You’ll need a few basic kitchen tools for this recipe:
- Shallow Dish: This is for marinating the tempeh.
- Non-Stick Pan or Skillet: This is for cooking the tempeh bacon.
- Cutting Board and Knife: These are for slicing the tempeh and tomato.
- Toaster (Optional): This is for toasting the bread.
- Measuring Cups and Spoons
List of Ingredients with Measurements
Here’s a precise list of the ingredients, along with their exact measurements:
- 8 slices whole-grain bread (or your choice of bread)
- 1 (8-ounce) block tempeh, sliced into thin strips (about 1/8 inch thick)
- 1/4 cup soy sauce (or tamari for gluten-free)
- 2 tablespoons maple syrup
- 1 tablespoon liquid smoke
- 1 tablespoon olive oil
- 1 large tomato, sliced
- 1 cup lettuce leaves (romaine, butter lettuce, or iceberg)
- 1/4 cup vegan mayonnaise
- Salt and pepper to taste
Step-by-Step Instructions
Let’s make these delicious and satisfying Vegan BLT Sandwiches!
Step 1: Make the Tempeh Bacon Marinade
In a shallow dish, whisk together the soy sauce (or tamari), maple syrup, liquid smoke, and olive oil until well combined.
Step 2: Marinate the Tempeh
Add the sliced tempeh strips to the marinade, ensuring that they are evenly coated.
Let the tempeh marinate for at least 15 minutes (or longer, up to a few hours, for a more intense flavor). The longer it marinates, the more flavorful it will be.
Step 3: Cook the Tempeh Bacon
Heat a non-stick pan or skillet over medium heat.
Add the marinated tempeh strips to the pan in a single layer (you may need to cook them in batches).
Cook the tempeh for 3-4 minutes per side, or until it’s browned and crispy. Remove the cooked tempeh from the pan and set aside.
Step 4: Toast the Bread (Optional)
Toast the bread slices until they’re golden brown and slightly crispy. You can use a toaster, a toaster oven, or a dry pan on the stovetop.
Step 5: Assemble the Sandwiches
Spread a generous layer of vegan mayonnaise on one side of each toasted bread slice.
On four of the bread slices, layer the cooked tempeh bacon, tomato slices, and lettuce leaves.
Season with salt and pepper to taste.
Top with the remaining bread slices, mayonnaise-side down, to form sandwiches.
Step 6: Serve
Cut the sandwiches in half if desired, and serve immediately.
Troubleshooting
Here’s a potential issue and its solution:
Problem: Tempeh bacon is not crispy.
Solution: Make sure your pan is hot enough before adding the tempeh. Cook the tempeh in a single layer, without overcrowding the pan. You can also add a little more oil to the pan if needed.
Tips and Variations
Here are some extra tips and variations to customize your Vegan BLT Sandwiches:
Tip: For an even smokier flavor, use smoked paprika in the tempeh marinade.
Variation: Add other vegetables to the sandwich, such as sliced avocado, red onion, or sprouts.
Variation: Use different types of bread, such as sourdough, rye, or ciabatta.
Tip: For a spicier sandwich, add a dash of hot sauce to the vegan mayonnaise or use a spicy vegan mayo.
Variation: Add a slice of vegan cheese to the sandwich.
Variation: Use a different protein, such as tofu bacon or seitan bacon, instead of tempeh bacon.
Variation: Grill your sandwich.
Serving and Pairing Suggestions
These Vegan BLT Sandwiches are a versatile and satisfying meal. Here are some serving ideas:
- As a Main Course: They’re perfect for a quick lunch or a light dinner.
- For Picnics and Packed Lunches: They’re easy to transport and enjoy on the go.
- For Parties and Gatherings: They’re a crowd-pleasing appetizer or snack.
Pairing Suggestions:
- Side Dishes: Serve with classic sandwich sides, such as potato chips, fries, a pickle, coleslaw, or a simple green salad.
- Beverages: This dish pairs well with a variety of beverages, including iced tea, lemonade, beer (especially a lager or a pale ale), or a non-alcoholic sparkling cider.
Nutritional Information
This Vegan BLT Sandwich is a relatively healthy and nutritious meal, providing a good source of plant-based protein, fiber, and vitamins. Here’s a general overview of its nutritional benefits:
- Good Source of Protein: The tempeh provides a good amount of plant-based protein.
- Good Source of Fiber: The whole-grain bread, tempeh, and vegetables provide dietary fiber.
- Vitamins and Minerals:
The exact nutritional information will vary depending on the specific ingredients used and the serving size. A rough estimate per sandwich (assuming the recipe makes 4 servings) is:
- Calories: 350-450
- Fat: 15-20g
- Protein: 15-20g
- Fiber: 5-7g
Vegan BLT Sandwich
Description
This Vegan BLT Sandwich recipe offers a delicious and satisfying plant-based take on the classic BLT (Bacon, Lettuce, and Tomato) sandwich
Ingredients
- 8 slices whole-grain bread (or your choice of bread)
- 1 (8-ounce) block tempeh, sliced into thin strips (about 1/8 inch thick)
- 1/4 cup soy sauce (or tamari for gluten-free)
- 2 tablespoons maple syrup
- 1 tablespoon liquid smoke
- 1 tablespoon olive oil
- 1 large tomato, sliced
- 1 cup lettuce leaves (romaine, butter lettuce, or iceberg)
- 1/4 cup vegan mayonnaise
- Salt and pepper to taste
Instructions
Step 1: Make the Tempeh Bacon Marinade
In a shallow dish, whisk together the soy sauce (or tamari), maple syrup, liquid smoke, and olive oil until well combined.
Step 2: Marinate the Tempeh
Add the sliced tempeh strips to the marinade, ensuring that they are evenly coated.
Let the tempeh marinate for at least 15 minutes (or longer, up to a few hours, for a more intense flavor). The longer it marinates, the more flavorful it will be.
Step 3: Cook the Tempeh Bacon
Heat a non-stick pan or skillet over medium heat.
Add the marinated tempeh strips to the pan in a single layer (you may need to cook them in batches).
Cook the tempeh for 3-4 minutes per side, or until it’s browned and crispy. Remove the cooked tempeh from the pan and set aside.
Step 4: Toast the Bread (Optional)
Toast the bread slices until they’re golden brown and slightly crispy. You can use a toaster, a toaster oven, or a dry pan on the stovetop.
Step 5: Assemble the Sandwiches
Spread a generous layer of vegan mayonnaise on one side of each toasted bread slice.
On four of the bread slices, layer the cooked tempeh bacon, tomato slices, and lettuce leaves.
Season with salt and pepper to taste.
Top with the remaining bread slices, mayonnaise-side down, to form sandwiches.
Step 6: Serve
Cut the sandwiches in half if desired, and serve immediately.
Recipe Summary and Q&A
Recipe Summary:
We made delicious and satisfying Vegan BLT Sandwiches by marinating and cooking tempeh bacon, toasting bread, assembling the sandwiches with tempeh bacon, tomato slices, lettuce, and vegan mayonnaise, and seasoning with salt and pepper.
Q&A:
- Q: Can I make the tempeh bacon ahead of time?
- A: Yes! You can cook the tempeh bacon ahead of time and store it in the refrigerator for up to 3-4 days. Reheat it gently in a pan or microwave before assembling the sandwiches.
- Q: How long will leftovers last in the refrigerator?
- A: Assembled sandwiches are best enjoyed immediately. However, you can store leftover components (tempeh bacon, sliced tomatoes, lettuce) separately in the refrigerator and assemble fresh sandwiches as needed.
- Q: Can I freeze this Vegan BLT Sandwich?
- A: It’s not recommended to freeze the assembled sandwich, as the lettuce and tomato may become soggy. However, you can freeze the cooked tempeh bacon separately.
- Q: Can I use something other than Tempeh?
- A: Yes
- Q: I don’t have liquid smoke. Can I omit it?
- A: Liquid smoke adds a significant amount of smoky flavor to the tempeh bacon. If you don’t have it, you can try using smoked paprika, but the flavor won’t be quite as intensely smoky.