Grilled Vegan Tempeh Melt with Caramelized Onions
Not sure about tempeh? Allow this tasty grilled vegan tempeh melt with caramelized onions to convert you! Think grilled cheese, but leveled up with “meaty” vegan protein, a healthy dose of leafy greens, indulgent vegan cheese and caramelized onions, and simple savory sauce to tie it all together.
Few things are more satisfying than showing my meat-eating peers how indulgent and delicious my vegan eats are. When asked what I eat as a vegan, I reply that I enjoy pizza, grilled cheese, mac n cheese, burgers, and ice cream. Some are surprised to hear this, but my vegan friends understand well. Today, I present my latest comforting creation illuminating the impressive results plants bring to the table.
I can’t harp on my meat-eating friends too much, as most are simply unaware of what vegan food looks like. Many people I speak with have never heard of tempeh, and have never eaten lentils — let alone have knowledge of how to cook them. In a society inundated with messaging from the meat and dairy industries and built around the meat-vegetable-starch model, it’s no wonder people can’t imagine a meal, let alone a lifestyle, without animal products.
This is where my recipes and experience come in. Vegan food once seemed unfamiliar and “extreme” to me too, but a love of cooking, passion for health, and compassion for all animals eventually brought me to where I am as a cook today. My digestion and vitality is thriving unlike ever before, my enjoyment of food at an all time high, and my desire to perpetuate a more peaceful world realized on a new level.
Like every recipe creator, I get inspiration for new recipes from many sources. Vegan restaurants are the greatest influence — I am privileged to routinely enjoy new dishes by vegan cooks more talented than I. For this recipe, I have taken some tips from the vegan tempeh melt by Moab Kitchen in Utah — the most delicious vegan sandwich I’ve ever tasted.
For my curious readers or vegan skeptics, let me provide some background:
What is tempeh?
Tempeh is a dense, nutrient rich, and minimally processed vegan patty comprised of fermented soybeans. It is an excellent source of protein, fiber, calcium, probiotics, prebiotics, and many vitamins and minerals. Dry and chewy with a mild nutty flavor, it is best marinated and lightly fried to be used as a meat replacement in a variety of applications. Tempeh bacon is one popular adaptation, though lesser known creations like tempeh nuggets are equally delicious.
Tempeh is the cousin of another vegan soy protein, tofu. While higher in calories and less processed, tempeh is lower in calcium and texturally much denser.
What is vegan cheese made out of and how do I cook with it?
Vegan cheese most often consists of some combination of tofu, coconut oil, potato starch, tapioca starch, nuts and seasoning to mimic dairy cheese. While vegan cheese does not behave like dairy cheese in cooking, a few manipulation tactics can achieve the same melt factor most of us love most about cheese.
Firstly, the vegan cheeses composed primarily of coconut oil and tapioca starch will naturally melt better than nut or tofu-based cheeses in any application. Be sure to read ingredient labels — ingredients are listed in order from highest to lowest composition.
Personally, I love the taste of tofu and potato starch-based vegan cheeses, though these varieties do not melt as well on their own. Fortunately, you can solve this problem by brushing the top of the cheese with water or vegan butter before cooking. Most vegan cheese mixed into a sauce (like for mac n cheese or alfredo) will melt very well. They will just need a longer cook time than dairy cheese, so bear this in mind.
Lastly, cooking methods such as broiling and covering or pressing to trap heat also encourage melt.
Now that you’re set up with some vegan knowledge, let’s dive into the recipe!
The Ingredients
The Assembly
Grill it!
Tips for the best grilled tempeh melt:
- Marinate the tempeh in the fridge for a day or two before grilling to encourage more flavor absorption.
- Brush the top of the vegan cheese with a bit of water after adding to the sandwich — this helps it melt better.
- Use the heaviest pan you have that is closest to the size of the cast iron skillet. The more it presses the sandwich and traps the heat, the better the cheese will melt.
Hungry for more cheesy vegan sandwiches? Try these:
- Spicy Apple Avocado Grilled Cheese
- Spicy Veggie Grilled Cheese
- Next Level Vegan Patty Melt
- Caramelized Mushroom Cheeseburger
- Bacon Pizza Burger
Be sure to leave me a comment and rating if you make this recipe, or any others on my site! It just takes a minute or two, but does wonders for my post and site performance. It means so much to me when people make and enjoy my food!
Grilled Tempeh Melt with Caramelized Onions – Cheesy and Vegan
Equipment
- 10" Cast iron skillet
- Spatula
- Medium bowl
- Small bowl
- Heavy bottomed pan
Ingredients
For the caramelized onions
- 1 large yellow/sweet onion
- 1 tbsp vegan butter* I use Earth Balance
For the tempeh marinade
- 8 oz block tempeh any brand, I used Lightlife
- 1 tbsp low sodium soy sauce
- 1 tsp dark soy sauce optional**
- 1 tsp chili garlic sauce
- 1 tsp pure maple syrup
- 1 tsp sesame oil regular or toasted
For the sauce
- 1 tbsp tahini (sesame seed paste)
- 1 tsp low sodium soy sauce
- 1 tsp sesame oil regular or toasted
- 1 tsp chili garlic sauce
- 1 tsp pure maple syrup
- 1 tsp lemon juice approximately 1/4 of one medium/large lemon
For the sandwich
- 4 slices rye bread
- A couple handfuls of mixed greens
- 2-4 slices Chao original vegan cheese by Field Roast
- Chili garlic sauce and vegan butter for spreading
Instructions
Make the caramelized onions
- Preheat a 10-12" cast iron skillet on medium-low. Thinly slice a large yellow onion. Once skillet is hot, add a tablespoon of vegan butter (or two tablespoons depending on your preference). Once butter is melted, add onions to pan and toss to coat in butter. Stir occasionally for about 45 minutes until onions are soft and golden brown on most of their surface. Lower heat if onions are starting to burn – low and slow is key for caramelization.
Marinate and cook the tempeh
- While onions are cooking, slice the block of tempeh into 4 equal sized sheets (cut the block in half, then turn each half on its sliced side and slice in half lengthwise).
- Mix together the tempeh marinade ingredients listed above in a medium bowl. Add the tempeh sheets, and dunk each side in the marinade repeatedly until all of the tempeh is saturated. Let it sit and marinate until onions are done cooking, and mix together sauce ingredients in the meantime.
- Once onions are done, remove from pan and increase the heat to medium. Add the tempeh sheets, and fry them on each side for a few minutes until golden brown. Brush any excess marinade over the tempeh sheets as they cook. Remove and set aside once done.
Make the sauce
- While onions are cooking and tempeh is sitting in the marinade, mix together all of the sauce ingredients in a small bowl. If the sauce comes out too thick, add little bits of water at a time to thin out the sauce as needed.
Assemble and cook the sandwich
- Once tempeh is cooked and sauce is prepared, assemble the sandwiches. For each sandwich: on one slice of bread, thinly spread some chili garlic sauce. Add as many greens as can fit on top of this slice. Place two of the four tempeh sheets next to each other over the greens. Add one or two slices of cheese on top of tempeh, depending on preference. Place half of the caramelized onions atop the cheese. Finally, drizzle half of the sauce over the onions, and place second bread slice on top.
- Add a half tablespoon of vegan butter to the cast iron skillet on medium heat. Once melted, place both sandwiches in the pan. Place a heavy bottom pan on top of the sandwiches and push down to apply even pressure to each sandwich. (Pro tip: ideally, use a pan that is at least as wide as the skillet. The more surface area of the skillet that is covered, the better the cheese will melt as the heat is trapped around the sandwiches).
- Nudge the sandwiches with a spatula and peek at the undersides after a couple of minutes. Once golden brown, flip each sandwich to the other side and repeat the process of pressing down with the pan. Be mindful that the sandwiches will likely cook faster on the second side.
- Once golden brown on the second side, remove the sandwiches from the heat, slice in half, and enjoy! Serve with a simple side salad and/or some fruit.