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Tempeh Reuben Sandwich - Vegan, Wheat and Dairy Free  ©Deborah Barr, 1985-2016.  All rights reserved.

I created this recipe in the early 80's along with my fellow cooks at Green Acres Macrobiotic Restaurant. Vegan recipes were not easy not find at that time.

Tempeh is produced by a natural culture of soybeans and sometimes other legumes, seeds, or grains.  The process is very similar to that by which cheese or yogurt are made. Tempeh has a full-bodied, meaty texture and can be used as a main course and substitute for animal foods in stews, soups, spreads, sushi or sandwiches. It is readily available in natural foods stores. Tempeh is high in protein and B vitamins.  Buy organic and non-GMO tempeh.

Tempeh needs to cook 20-25 minutes to be digestible. Many recipes (even the package) will tell you to pan fry on each side a few minutes. It will be very hard on your digestive system and will not taste good either.  And please never eat it raw. If you want it fried, first simmer in water with kombu 20-25 minutes, drain and then fry. Kombu is a sea vegetable that makes all beans and bean products easier to digest. It has no taste and I recommend eating it.

Recipe Directions

One 8 ounce package organic tempeh

One small to medium onion sliced thin

1-2 inch piece kombu seaweed

Sourdough Rye Bread (or your favorite)

Sesame Oil - I like the toasted variety Mustard
1-2 cups natural sauerkraut Vegan Thousand Island Dressing (optional)

2-3 tsp. wheat free soy sauce

Vegan or goat cheese

Cut tempeh into 2 inch squares and slice in half down through center to make the slices thinner. Heat sesame oil in a skillet and sauté onion a few minutes. Add tempeh slices and brown on each side. Add a cup of water, soy sauce, and kombu. Bring to a boil, turn down heat, cover, and simmer 15-20 minutes. Add sauerkraut and cook another 5 minutes to allow flavors to blend. If there's a lot of water in the pan, cook uncovered at this point to reduce it.

Spread bread with mustard, and place tempeh, onions and sauerkraut on top. Add your favorite vegan or goat cheese and enjoy. I like Trader Joe's brand of goat Gouda cheese which tastes better than others I've had; and Daiya brand of vegan cheese.  Annie's makes a good vegan Thousand Island dressing.


Caraway seed makes a nice addition. Sauté with the onions.

You can add more water and thicken with kuzu or arrowroot to make this a stew. Serve over your favorite whole, unprocessed grain.

Savory Tempeh Recipe

Schedule a 30-minute consultation/evaluation with Deborah Barr, 30-year Holistic Health professional. Wouldn't you like to  reverse health, weight, and emotional conditions in safe, effective ways? Sessions can be done by phone, Skype or at my Pittsburgh office. Questions?   email or call 412.361.8600.

Deborah Barr, 30-Year Holistic Health and Nutrition Counselor/Coach, Speaker, and Author, has helped thousands of clients reverse health and weight issues; achieve emotional harmony, radiant health, passion, peaceful living, work-life balance and lives they love.

She is a former natural foods chef and caterer, and taught hundreds of vegan, macrobiotic, and whole foods cooking classes in the 80's and 90's.  In 1985 she founded Whole Health Resources, the premier Holistic Health Center in Pittsburgh. WHR's mission is to promote the healing and development of body,  mind and spirit; and to teach an understanding of the relationship between diet, attitudes, mind/emotions, lifestyle and wellness.

©Deborah Barr, 1985-2016.  All rights reserved.


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