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Fermented soybean-based tempeh has a “meaty” texture and a mild flavor that’s a blank canvas for marinades like the mustard-based version here. Pan-fried, it’s an ideal stand-in for corned beef or pastrami. Just add Swiss cheese, homemade Russian dressing and probiotic-rich sauerkraut, and you’ve got a meatless Reuben to remember.
With the tempeh and sauerkraut, you’re getting a nice dose of probiotics because both of these foods are fermented. Plus, you’re getting a substantial serving of fiber and protein, making this meal functional, nutritious and filling.
Active time: 15 minutes Total time: 50 minutes
Tempeh Reubens
Ingredients
• 1 tbsp low-sodium tamari or coconut aminos• 1 tbsp apple cider vinegar• 1 tbsp whole grain mustard• 1 tbsp honey• 1/2 tsp paprika• 1/2 tsp garlic powder• 1 8-oz. (227g) block of tempeh, cut into 4 thin slabs• 2 tbsp vegan mayonnaise• 1 1/2 tbsp low-sodium ketchup• 2 tsp prepared horseradish• 1 tbsp chopped dill pickles• 1/4 tsp black pepper, freshly ground• 8 slices sprouted multi-grain bread (try Ezekiel Sprouted Bread)• 4 thin slices Swiss cheese• 1 1/4 cups raw sauerkraut, drained
Directions
In a medium bowl, whisk together the tamari, vinegar, mustard, honey, paprika, and garlic powder. Add the tempeh slices and turn gently to coat in the marinade. Set aside for at least 30 minutes and up to overnight in the refrigerator to allow the tempeh to soak up the marinade.
Meanwhile, in a small bowl, combine the mayonnaise, ketchup, horseradish, pickles, and pepper; set aside.
Mist a large nonstick skillet with olive oil cooking spray and place over medium heat. Add the tempeh pieces (they will have absorbed most of the marinade) and cook until crisped and heated through, about 3 minutes per side. Remove the pan from the heat.
Place 4 slices of bread on a work surface. Put 1 slice of cheese on each piece of bread, followed by the tempeh and sauerkraut. Spread the mayonnaise mixture on the remaining slices of bread and place them dressing-side down on top of the sandwiches.
Mist the nonstick pan again with cooking spray and place over medium-low heat. Add the sandwiches and cook until the bread is crisp and the cheese has melted, about 4 minutes per side. Serve immediately.
Tip: Read labels when buying sauerkraut, as some brands are very high in sodium. Make sure to buy raw sauerkraut, which is always refrigerated. It contains live probiotics that may help gut health.
Serves: 4 | Serving Size: 1 sandwich
Nutrition (per serving): Calories: 380; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 1121mg; Carbohydrate: 47g; Dietary Fiber: 8g; Sugar: 10g; Protein: 23g
Nutrition Bonus: Calcium: 19%; Iron: 18%; Potassium: 567mg; Vitamin A: 3%; Vitamin C: 1%
Originally published February 16, 2021; Updated March 2026
The post Tempeh Reubens appeared first on MyFitnessPal Blog.
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