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Tempeh Parmesan Sandwich

One Star Guiding Stars
  • Servings:

    1 (264 g) as an appetizer
  • Prep Time:

    15 minutes
  • Cook Time:

    15 minutes


Whether you're cooking for one or scaling this recipe up to feed a bigger group, it's worth the little extra effort to prepare this scrumptious vegetarian treat. Have your fork on standby: this is not a finger-friendly sandwich.
4 oz. tempeh
1 Tbsp. tomato paste
1/4 tsp. dried oregano
1/8 tsp. salt
Black pepper, to taste
1 Tbsp. olive oil
1 whole wheat submarine roll
2 Tbsp. Guiding Stars-earning marinara sauce
1 Tbsp. low-fat Parmesan cheese
2 Tbsp. low-fat mozzarella cheese
Tempeh Parmesan Sandwich


1. Preheat the oven to broil and line a baking sheet with foil.
2. Brush tempeh with the tomato paste. Sprinkle with the oregano and season with salt and pepper.
3. Heat the oil in a small frying pan over medium heat. Add the tempeh and cook until brown, 2 to 3 minutes on each side.
4. Split the roll in half. Toast in the oven until just golden.
5. Assemble the sandwich on the baking sheet. Place the tempeh on the roll and top with sauce and cheese. Broil until cheese is melted (2-3 minutes), watching closely to avoid burning it.


Nutritional Facts
Servings 1 (264 g)
Base Nutrients
Calories 578 kcal (29%)
Calories from Fat 248 kcal (0%)
Total Fat 28 g (42%)
Saturated Fat 5 g (23%)
Cholesterol 7 mg (2%)
Sodium 837 mg (35%)
Total Carbohydrates 51 g (17%)
Dietary Fiber 12 g (47%)
Protein 35 g (58%)
Vitamin A n/a
Vitamin C 9 mg (10%)
Calcium 492 mg (38%)
Iron 6 mg (34%)