Prep Time: 10 minutes
Cooking Time: 20 minutes
Makes 2 servings
Fody's BBQ Tempeh Sandwich with Parsnip Fries
This easy lunch idea is packed with plant-based protein + tons of flavor thanks to Fody's Original BBQ Sauce! We served this sandwich with a side of parsnip fries + Fody’s Ketchup for extra deliciousness.
Fody's BBQ Tempeh Sandwich Ingredients:
- 1 block of tempeh (approx. 200g)
- 1/4 cup of Fody's original BBQ sauce
- 4 slices of gluten-free or sourdough bread
- 1 Tbsp mustard
- 1/4 avocado
- 2 tomato slices
- 4 lettuce leaves
- 8 thinly sliced cucumber rounds
- handful of sprouts or microgreens
- salt + pepper, to taste
- 2 medium parsnips
- 1 Tbsp Fody's garlic olive oil
- 2 Tbsp Fody's ketchup
Directions for Fody's BBQ Tempeh Sandwich
Bring a pot with a small amount of water to a boil with a steamer basket on top. Place block of tempeh in steamer basket for 10 mins, flipping halfway. Remove tempeh from steamer. Rinse + pat dry.
Slice tempeh into thin ~1/4-inch strips. Place in a container + toss in BBQ sauce until well coated. Cover and refrigerate for 2 hrs or overnight.
Preheat oven to 375F. Line a baking sheet with parchment + place marinated tempeh on top. Reserve remaining BBQ sauce for later. Bake tempeh in the oven for 20-25 mins, making sure not to burn. Remove from oven + brush with any leftover BBQ sauce.
Divide ingredients evenly + assemble sandwiches. Spread mustard + mash avocado on either end of the bread before adding the rest of the ingredients.
IF MAKING PARSNIP FRIES: peel parsnips + remove hard ends. Cut into thin 1/2-inch thick strips (the size of fries!) Place on a baking sheet + toss in olive oil, salt + pepper. Remove tempeh from the oven when done + raise the heat to 475F. Bake parsnips for approx. 15 mins, tossing halfway + making sure not to burn. Serve with ketchup for dipping!
About the Chef
Carrie Walder, MS, RD is a registered dietitian, food blogger, recipe developer, food photographer, and the founder of Walder Wellness, an online resource for home cooks who are passionate about healthy eating, without ever compromising on flavour! Through her simple, whole food-forward recipes, Carrie demonstrates that healthy eating can be accessible, realistic, and delicious.
Carrie's journey with healthy cooking started in 2012, when she struggled with constant digestive issues, a lack of energy, and a sudden bout of acne. In an effort to take control of her health struggles, she spent countless hours teaching herself how to cook more whole foods and found her passion in inspiring others to do the same. In 2014, she packed up her life in Canada and moved to NYC to go back to school to study the field of nutrition!
Carrie holds her Master's of Science in Clinical Nutrition from New York University. She is a registered dietitian in both Canada and the United States. You can find more of Carrie's recipes on her Blog, Instagram, Pinterest, and TikTok.
Her top 5 favourite Fody products: Shallot-Infused Olive Oil, Maple BBQ Sauce, Vegan Bolognese, Mild Salsa and Taco Seasoning.
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