{"id":15753,"date":"2026-03-24T05:10:53","date_gmt":"2026-03-23T22:10:53","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15753"},"modified":"2026-03-24T05:10:53","modified_gmt":"2026-03-23T22:10:53","slug":"tempeh-reubens","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15753","title":{"rendered":"Tempeh Reubens"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2021\/02\/mfp-Tempeh-Reubens-featured-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Tempeh Reubens\" \/><\/p>\n<p><span style=\"font-weight: 400\">Fermented soybean-based tempeh has a \u201cmeaty\u201d texture and a mild flavor that\u2019s a blank canvas for marinades like the mustard-based version here. Pan-fried, it\u2019s an ideal stand-in for corned beef or pastrami. Just add Swiss cheese, homemade Russian dressing and probiotic-rich sauerkraut, and you\u2019ve got a meatless Reuben to remember.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-49418\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2021\/02\/Copy-of-UACF-rdtip-inline2..jpg\" alt=\"RD Tip\" width=\"1504\" height=\"250\" \/><\/p>\n<p><span style=\"font-weight: 400\">With the tempeh and sauerkraut, you\u2019re getting a nice dose of probiotics because both of these foods are fermented. Plus, you\u2019re getting a substantial serving of fiber and protein, making this meal functional, nutritious and filling.<\/span><\/p>\n<p><b>Active time:<\/b><span style=\"font-weight: 400\"> 15 minutes <\/span><b>Total time:<\/b><span style=\"font-weight: 400\"> 50 minutes<\/span><\/p>\n<h3><strong>Tempeh Reubens<\/strong><\/h3>\n<p><strong>Ingredients<\/strong><\/p>\n<p><span style=\"font-weight: 400\">\u2022 1 tbsp low-sodium tamari or coconut aminos<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 1 tbsp apple cider vinegar<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 1 tbsp whole grain mustard<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 1 tbsp honey<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 1\/2 tsp paprika<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 1\/2 tsp garlic powder<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 1 8-oz. (227g) block of tempeh, cut into 4 thin slabs<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 2 tbsp vegan mayonnaise<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 1 1\/2 tbsp low-sodium ketchup<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 2 tsp prepared horseradish<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 1 tbsp chopped dill pickles<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 1\/4 tsp black pepper, freshly ground<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 8 slices sprouted multi-grain bread (try Ezekiel Sprouted Bread)<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 4 thin slices Swiss cheese<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">\u2022 1 1\/4 cups raw sauerkraut, drained<\/span><\/p>\n<p><strong>Directions<\/strong><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Meanwhile, in a small bowl, combine the mayonnaise, ketchup, horseradish, pickles, and pepper; set aside.<\/span><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400\"><strong>Tip:<\/strong> 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.<\/span><\/p>\n<p><b>Serves: 4 | Serving Size: 1 sandwich<\/b><\/p>\n<p><b>Nutrition (per serving):<\/b> <i><span style=\"font-weight: 400\">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<\/span><\/i><\/p>\n<p><b>Nutrition Bonus:<\/b><i><span style=\"font-weight: 400\"> Calcium: 19%; Iron: 18%; Potassium: 567mg; Vitamin A: 3%; Vitamin C: 1%<\/span><\/i><\/p>\n<p><em>Originally published February 16, 2021; Updated March 2026<\/em><\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/tempeh-reubens\/\">Tempeh Reubens<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/tempeh-reubens\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fermented soybean-based tempeh has a \u201cmeaty\u201d texture and a mild flavor that\u2019s a blank canvas for marinades like the mustard-based version here. Pan-fried, it\u2019s an ideal stand-in for corned beef or pastrami. Just add Swiss cheese, homemade Russian dressing and probiotic-rich sauerkraut, and you\u2019ve got a meatless Reuben to remember. With the tempeh and sauerkraut, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15753","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15753","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15753"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15753\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}