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Home » Tempeh Reuben Sandwich

Tempeh Reuben Sandwich

July 3, 2012 By Diane Smith 8 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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Tempeh Reuben Sandwich

This is a super satisfying tempeh Reuben sandwich recipe. The beautiful Reuben, one of my favorite sandwiches, contains sauerkraut. That alone would qualify this sandwich as healthy especially if you use the live version. Add the soy tempeh and top it with homemade mayonnaise instead of cheese.

You can even add a pinch of chipotle and some capers or chopped pickles to the mayo to mimic the effect of the traditional Thousand Island dressing.

Tempeh Reuben

Tempeh Reuben Sandwich

Podcast: Gut Bacteria May Cause and Fight Disease, Obesity.

NPR All Things Considered

https://www.plantbasedcooking.com/wp-content/uploads/2012/07/20081104_atc_19.mp3

Sauerkraut, you may know, can be a live food – one that influences the bacteria in your gut. This has become a hot topic recently including this podcast (above), Gut Bacteria May Cause and Fight Disease, Obesity.

Probiotics should be consumed to enhance the beneficial bacteria in your digestive system, which helps create a healthy environment in your gut. Thus, offering a boost in the way you absorb and assimilate the nutrients you consume.

Have a Look at these plant-based lunches:

  • Tofu Eggless Salad Sandwich
  • Tempeh Salad Sandwich
  • Pita Falafel Sandwich with Tahini Sauce
  • Roasted Tomato Pepper Bisque
  • Hearty Lentil Soup

Tempeh Reuben

Truly raw, live, and organic sauerkraut that is low in sodium can be pretty pricey, selling at $10-15 a jar. For the same price, you can make several batches of your own, which can last you an entire season. You can also have fun with the variations, adding beets, carrots, seaweed, juniper berries, coriander seeds, etc.

If you don’t mind eating tempeh straight from the package for this plant-based Reuben sandwich, you can use it that way. Otherwise, if you find tempeh to be too bitter straight out of the package, steaming it can help.

Place tempeh in a saucepan with about an inch of water or vegetable broth. Bring the liquid to a boil, reduce heat, and simmer for 10 minutes. Then remove the tempeh and proceed with the recipe.

Tempeh Reuben Sandwich

Serve your healthy Reuben Sandwich with a crunchy dill pickle, side salad, or smooth and refreshing Avocado, Papaya Soup for a delectable, hearty, and well-rounded plant-based lunch you can feel good about.

And, watch Dr. Greger’s video about mental health and gut bacteria here for even more news on how these little critters affect our well-being.

I’d love to hear your feedback in the comments below for this vegan Tempeh Reuben Sandwich! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

Tempeh Reuben
Print Recipe
4.13 from 8 votes

Tempeh Reuben Sandwich

This vegan version of a Reuben sandwich is every bit as satisfying as the original and may boost the health of your gut bacteria.
Prep Time10 mins
Total Time10 mins
Servings: 2 people

Equipment

  • Cutting board
  • Knife
  • Non-stick pan

Ingredients

  • 1 package tempeh cut into 8 slices
  • 3 Tbl low-sodium tamari
  • 4 slices whole-grain bread (whole grain rye bread is usually used)
  • 2/3 cup sauerkraut
  • 4 slices pickles (sweet or dill)
  • 1 Tbl homemade mayonnaise
  • 1 Tbl catsup
  • 3 tsp prepared yellow mustard
Prevent your screen from going dark

Instructions

  • Add tempeh slices, low-sodium tamari, and 1 cup water to a saucepan over medium heat and bring to a simmer. If tempeh isn't covered, add a little more water. Simmer 10 minutes then drain and let tempeh cool slightly before proceeding with the instructions.
  • Toast bread and top with mustard, mayonnaise, and catsup. Or if you prefer just a thousand island taste, omit the mustard.
  • Top with pickles, 4 slices tempeh for each serving, and sauerkraut.

Notes

If you don't mind eating tempeh straight from the package, you can use it that way. Otherwise, If you find tempeh to be too bitter straight out of the package, steaming it can help. Place tempeh in a saucepan with about an inch of water or vegetable broth. Bring the liquid to a boil, reduce heat, and simmer for 10 minutes. Then remove the tempeh and proceed with the recipe.
 

Nutrition

Nutrition Facts
Tempeh Reuben Sandwich
Amount per Serving
Calories
367
% Daily Value*
Fat
 
9.4
g
14
%
Saturated Fat
 
1.9
g
12
%
Sodium
 
646
mg
28
%
Carbohydrates
 
43.2
g
14
%
Fiber
 
15
g
63
%
Sugar
 
7.4
g
8
%
Protein
 
29
g
58
%
Vitamin A
 
50
IU
1
%
Vitamin C
 
9.1
mg
11
%
Calcium
 
160
mg
16
%
Iron
 
4.7
mg
26
%
* Percent Daily Values are based on a 2000 calorie diet.
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Reader Interactions

Comments

  1. De Dee

    September 15, 2017 at 8:45 am

    Hi
    I can’t have soy what would you suggest I use for the tempeh

    Reply
    • Diane Smith

      September 15, 2017 at 8:53 am

      Hi, you could use chickpeas mashed with a little tahini and/or avocado to help it stick together. Or, try seitan, vegan deli slices (not quite as healthy), sliced portobello mushroom or this new product I just discovered, soy-free hempeh, made with peanuts. I’ve never tried this one. I just thought, what about marinated sliced carrot, like the recipes you see for carrot dogs? They are surprisingly good.

      Reply
  2. Tina

    September 16, 2017 at 7:50 am

    Calorie count is not correct. Twi slices of bread would add at least 160 calories

    Reply
    • Diane Smith

      September 16, 2017 at 9:16 am

      Thanks for catching that. I’m not sure what happened, but I’ve updated the nutrition label.

      Reply
  3. Mica

    December 17, 2017 at 3:47 pm

    Hello, what else can i use besides sauerkraut? I really don’t like the taste of it

    Reply
    • Diane Smith

      December 17, 2017 at 4:06 pm

      Hi, Sauerkraut is pretty distinctive, but you could try shredded cabbage or cole slaw with a creamy cashew dressing (or use vegan mayonnaise in a traditional coleslaw dressing). If you want to try a different version of tempeh, here are a couple of sandwiches, Tempeh BLT
      Tempeh Salad Sandwich or Sloppy Joes.

      Reply
  4. Tom

    July 19, 2018 at 12:28 pm

    How do you cook the tempeh? Marinade it in anything?

    Reply
    • Diane Smith

      July 19, 2018 at 2:07 pm

      For this recipe, I’ve kept it super simple and I don’t mind tempeh this way, straight from the package. You can warm it up by steaming a little and some think this takes away the bitterness. I would like to have more recipes with tempeh on the site. I think marinating is a great idea, too and would love to hear your take if you try it this way. Since this recipe needs a little more clarification, I’ll put some notes on it.

      Reply

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