Grilled Tempeh Sandwiches from Dr. Weil: A Flavorful and Healthy Delight

I remember the first time I ever tried tempeh. I was a young, aspiring chef, eager to explore the world of vegetarian cuisine. A dear friend, a staunch advocate for plant-based eating, insisted I try her favorite tempeh burger. To be honest, I was skeptical. Fermented soybeans? It didn’t sound particularly appetizing. But one bite of that smoky, marinated tempeh, nestled between toasted buns with crisp lettuce and juicy tomato, completely changed my perception. It was an explosion of textures and flavors, a delightful surprise that sparked my lifelong love affair with this versatile ingredient. This recipe, inspired by Dr. Weil, brings back those initial feelings of discovery and deliciousness.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 25 minutes (plus marinating time)
• Servings: 4
• Dietary Type: Vegan

Ingredients

For the Marinade:

• 1 cup red wine
• 4 tablespoons olive oil
• 3 large garlic cloves, mashed
• 2 teaspoons coriander seeds, crushed (or 1 teaspoon ground coriander)
• Salt, to taste

For the Sandwiches:

• 2 (8 ounce) packages tempeh
• 8 slices sandwich bread
• Lettuce
• 8 slices tomatoes
• Your favorite spread (vegan mayonnaise, mustard, hummus, etc.)

Equipment Needed

• Sharp knife
• Shallow dish or resealable bag for marinating
• Grill or broiler (or Foreman grill)
• Toaster (optional)

Instructions

1. If your tempeh is frozen, allow it to thaw completely. This will ensure even marination and grilling.
2. Prepare the tempeh. Most packages of tempeh are either a square or rectangular block. If you have two 8-ounce square packages similar in size to bread slices, slice each block horizontally through the middle to create two thinner pieces. This helps with even cooking and makes them sandwich-friendly. If you have a 1-pound rectangular block, slice it crosswise into approximately 1/4-inch thick pieces.
3. Prepare the marinade. In a shallow dish or resealable bag, combine the red wine, olive oil, mashed garlic, crushed coriander seeds (or ground coriander), and a pinch of salt. Whisk or shake well to combine.
4. Marinate the tempeh. Place the sliced tempeh in the marinade, ensuring each piece is fully coated. Marinate for at least 1 hour at room temperature or 3 hours in the refrigerator. The longer the tempeh marinates, the more flavorful it will become.
5. Preheat your grill or broiler. If using a grill, preheat to medium-high heat. If using a broiler, position the rack about 4-6 inches from the heat source. Alternatively, you can use a Foreman grill.
6. Drain the tempeh. Remove the tempeh from the marinade, allowing any excess marinade to drip off. Discard the remaining marinade.
7. Grill or broil the tempeh. Grill or broil the tempeh slices until they are well-browned and slightly crispy on both sides. This usually takes about 3-5 minutes per side, depending on the heat of your grill or broiler. If using a Foreman grill, it will take approximately 7 minutes. Watch carefully to prevent burning.
8. Assemble the sandwiches. Toast the bread slices (optional). Spread your favorite spread on the bread. Add lettuce, sliced tomatoes, and the grilled tempeh. Top with the remaining slice of bread.
9. Serve immediately and enjoy!

Expert Tips & Tricks

• For a deeper, more complex flavor, consider adding a splash of balsamic vinegar or soy sauce to the marinade.
• If you don’t have coriander seeds, ground coriander works perfectly well. You can also experiment with other spices like cumin, smoked paprika, or chili powder to customize the flavor profile.
• To prevent the tempeh from sticking to the grill, lightly oil the grates before grilling.
• For a softer tempeh texture, you can steam it for 10-15 minutes before marinating. This will also help it absorb the marinade more effectively.
• If you are short on time, you can marinate the tempeh overnight in the refrigerator. Just be sure to bring it to room temperature before grilling for even cooking.
• Add a slice of avocado to the sandwich for extra creaminess and healthy fats.
• Grilled onions or bell peppers also make excellent additions to these sandwiches.

Serving & Storage Suggestions

Serve these grilled tempeh sandwiches immediately for the best flavor and texture. They pair well with a side salad, coleslaw, or potato salad.

Leftover grilled tempeh can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave until warmed through. Keep in mind that the bread may become soggy if the sandwiches are assembled and stored. Therefore, it is best to store the ingredients separately and assemble the sandwiches just before serving. I would not recommend freezing these sandwiches. Freezing and thawing the tempeh after cooking will drastically alter the texture.

Nutritional Information

(Estimated per serving, without spread):

Nutrient	Amount per Serving	% Daily Value
Calories	380 kcal	19%
Total Fat	20g	26%
Saturated Fat	3g	15%
Cholesterol	0mg	0%
Sodium	250mg	11%
Total Carbohydrate	30g	11%
Dietary Fiber	5g	20%
Sugars	5g	—
Protein	25g	50%

Variations & Substitutions

• Gluten-Free: Use gluten-free bread and ensure your spread is gluten-free.
• Spicy: Add a pinch of cayenne pepper or a dash of hot sauce to the marinade.
• Mediterranean: Use a marinade made with lemon juice, oregano, and garlic. Serve the sandwiches with hummus, feta cheese (if not vegan), and olives.
• Asian-Inspired: Use a marinade made with soy sauce, ginger, and sesame oil. Serve the sandwiches with pickled vegetables and a drizzle of sriracha.
• Smoked Tempeh: If you can find smoked tempeh, it adds an extra layer of flavor to the sandwiches.
• Marinade Swap: Apple juice with ginger and a touch of maple syrup makes a sweet, flavorful alternative.

FAQs (Frequently Asked Questions):

Q: Can I use a different type of wine in the marinade?
A: Yes, you can substitute the red wine with white wine or even vegetable broth. Keep in mind that the flavor profile will change slightly.

Q: What if I don’t have a grill or broiler?
A: You can pan-fry the tempeh slices in a skillet with a little olive oil until browned on both sides.

Q: Can I make the tempeh ahead of time?
A: Yes, you can grill the tempeh ahead of time and store it in the refrigerator for up to 3 days. Reheat before assembling the sandwiches.

Q: What are some good spread options for these sandwiches?
A: The possibilities are endless! Vegan mayonnaise, mustard, hummus, pesto, or even a simple avocado spread would all be delicious.

Q: Is tempeh a good source of protein?
A: Absolutely! Tempeh is an excellent source of plant-based protein, as well as fiber, vitamins, and minerals.

Final Thoughts

This grilled tempeh sandwich recipe is a fantastic way to enjoy a healthy and satisfying meal. The marinade infuses the tempeh with delicious flavor, and the grilling process gives it a wonderful texture. Feel free to experiment with different marinades, spreads, and toppings to create your own signature version. I encourage you to give this recipe a try and share your feedback. Consider pairing it with a refreshing iced tea or a crisp green salad for a complete and balanced meal. Bon appétit!