Description
High protein breakfast sandwiches loaded with a smoky maple tempeh hash. Prep ahead for an easy grab and go meal to start your day.
Ingredients
- 1, 8oz block of tempeh
- 1 tbsp tamari
- 1 tbsp maple syrup
- 1 tbsp apple cider vinegar
- 1 tsp smoked paprika
- 1/2 tsp ground coriander
- 1/2 tsp fennel seeds
- 1/2 tsp dry basil
- 1/4 tsp ground cumin
- 1 1/2 tbsp avocado oil
- Kosher salt to taste
- 1 corn on the cob, kernels removed
- 1 shallot, minced
- 2 cloves of garlic, minced
Sandwich Assembly
- 1 medium avocado
- 3 tbsp fresh cilantro leaves, minced
- Juice and zest of 1/2 lime
- 5 oz spinach or arugula
- 3–4 English muffins
- Condiments of choice: I used vegan sriracha mayo
Instructions
- Use a box grater over a cutting board to grate your tempeh using the largest holes. If any large pieces remain, mince well with a knife. In a small bowl, combine the tamari, maple syrup, vinegar, paprika, coriander, fennel, basil, and cumin, then whisk together and set aside.
- Add 1 tablespoon oil to a large skillet over medium heat. When hot, add the tempeh along with a pinch of salt and toss to coat. Spread the tempeh out on the pan into a single layer then cook undisturbed for 2 minutes. Give the tempeh a toss and continue to cook the tempeh, stirring occasionally for 4-5 minutes until it has become golden in color then transfer to a bowl.
- Add the remaining oil then add in the corn. Spread it out in the pan and cook undisturbed for 3 minutes. Give everything a stir then add in the shallots with a pinch of salt. Sauté for 1-2 minutes until softened then add in the garlic and sauté until fragrant.
- Add in the cooked tempeh and the prepared sauce and toss to combine. Sauté until the tempeh has absorbed all the liquid then remove from heat.
- In a bowl add the avocado, cilantro, lime zest and juice with a pinch of salt then mash together with a fork.
- To assemble, divide the mashed avocado, tempeh hash, and spinach between the English muffins. Smear the top bun of the sandwich with a condiment of choice then top the sandwich and tightly wrap and store in the fridge until ready to enjoy.
Notes
For extra protein use a whole grain English muffin or wrap. Whole grains naturally have more protein, which means that your sandwich overall will contain more protein.
Use the veggies you like. One thing I love about savory breakfast is that you get the chance to add more veggies to it. I chose to add sautéed spinach, but this also works really well with arugula.
Save time by using frozen corn. I love fresh corn when it’s in season, but in the original cookbook recipe the corn I used was frozen and was stirred in at the end of cooking the tempeh.
Protein content. If making 3 breakfast sandwiches, each sandwich is 27g of protein. If making 4 breakfast sandwiches, each sandwich is 20g of protein.
