Name: Tempeh-Sandwich mit Hummus und Avocado
Prep time: 15 min
Total time: 15 min
Yield: 1 Portion
Ingredients: 80 g Vollkornbrot (2 Scheiben); 100 g Tempeh; 30 g Hummus (2 EL); 70 g Avocado (½ Stück); 30 g Grünkohl oder Spinat; 40 g Tomate; 10 g Sojasauce (2 TL); 5 g Rapsöl (1 TL); Pfeffer, Chiliflocken

Recipes Wraps & Bread

15minutes

680Calories

36gProtein

1serving

Wraps & Bread Muscle vegan high protein under 15 minutes

The sandwich that keeps up on protein: tempeh fried in soy sauce, hummus as the binder, avocado for the rest. Wholemeal bread holds it all together.

Ingredients

Forserving

80 gWholemeal bread (2 slices)
100 gTempeh
30 gHummus (2 tbsp)
70 gAvocado (½ piece)
30 gkale or spinach
40 gTomato
10 gSoy sauce (2 tsp)
5 gCanola oil (1 tsp)
Pepper, chilli flakes

How to make it

Fry the sliced tempeh in the oil for three minutes a side and deglaze with the soy sauce.
Toast the bread, spread one slice with hummus and the other with mashed avocado.
Kale, tempeh and tomato in between, pepper, close it up.

One tip

Raw kale is tough. Knead it briefly with salt and it softens.

Nutrition per serving

Calories	680
Protein	36 g
Fat	35 g
Carbs	56 g

Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.

Your daily need

kcal —

2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.