Smokey, Creamy and Delicious. This Vegan BLT will give you just as much satisfaction with even greater benefits than the real thing.
BLTs are a popular favourite, and for good reason. It’s the perfect sandwich – toasted bread layered with smokey, crispy bacon, slices of juicy tomatoes, a refreshing crunch from the leafy greens and a creamy sauce to tie it all together. This vegan BLT has all that, and more. What’s more, is that there are added benefits from this plant-based version to nourish your body while eating a delicious and satisfying lunch.
Components of a Vegan BLT
For the bacon in this recipe, we’ll be making tempeh bacon. Tempeh is a powerhouse of a food product, containing not only a high amount of protein, but also vitamin B12, fibre, calcium, iron, and probiotics, all contributing to a healthy diet. This tempeh bacon provides a lovely smokey, salty and flavour filled crunch that helps keep you full and satiated.
Instead of the classic mayonnaise commonly added, we’ll be creating a healthier whole food creamy sauce made from cashews and a few additional ingredients. Making your own sauce can help you understand and control what is going into the food you eat and it’s so easy to do. I personally love this vegan mayo recipe and use it all the time as a sauce for sandwiches, salads or even in pasta! It’s creamy, salty, tangy and has a tad of a “cheesy” flavour from the nutritional yeast that compliment each other so well!
Next are the fresh vegetables being tomato and a left green. I love using spinach in this sandwich as it provides added nutrients compared with lettuce and gives an extra flavour element. If your not a fan of spinach, any leafy green works great.
Ingredients
- Tempeh Bacon (recipe here)
- Tomato
- Spinach
- Whole wheat bread
Mayo Sauce:
- Cashews
- Lemon juice
- Garlic
- Nutritional yeast
- Salt
More Great Lunch Recipes
Recipe
Vegan BLT
Equipment
- blender or food processor
Ingredients
- 1 recipe of the tempeh bacon *
- 1 medium tomato
- 1 handful spinach
- 4 slices whole wheat bread
Sauce
- 1/8 cup cashews
- 1 tsp lemon juice
- 1 small clove garlic
- 2 tsp nutritional yeast
- 1/8 tsp salt (large pinch)
Instructions
- Soak your cashews in hot water for 10 minutes.
- Fry up your tempeh bacon (*recipe found below).
- Strain water off cashews, keeping 1 tbsp, add to blender along with the remaining sauce ingredients. Blend until smooth.
- Toast bread. Slice tomatoes.
- Assemble sandwich. Spread vegan mayo on toast, add tempeh bacon, spinach and tomato. Enjoy!
*Tempeh Bacon recipe found here!*
Nutritional Facts
Nutrition facts are based on 1 sandwich (1/2 recipe).
The nutrition facts may vary based on individual ingredients and quantities used.
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