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Murielle Banackissa

Thai Green Curry Tempeh Sandwich with Grilled Zucchini and Avocado

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15 mins Prep: 10 mins Cook: 10 mins
Serves 1

This sandwich features earthy tempeh marinated in a mixture of Thai green curry and coconut milk, which gives it delicious aromas of cilantro, lime, and green chilli. It is served with grilled zucchini slices, mashed avocado, and lettuce.


  • Cast iron grill pan


Grilled Zucchini

  • Avocado oil , for brushing the cast iron grill pan
  • ½ medium zucchini , cut lengthwise into ¼-inch slices
  • Pinch of sea salt
  • Pinch of black pepper

Mashed Avocado

  • ½ avocado
  • Squeeze of lime juice
  • Pinch of sea salt
  • Pinch of black pepper

Dijon Mayo

  • 1 tbsp vegan mayo
  • 1 tsp whole grain Dijon mustard
  • 1 tsp lime juice

Other Ingredients

Grill the Zucchini

  1. Step 1

    Brush a cast iron grill pan with avocado oil and heat on medium-low heat.

  2. Step 2

    Add the zucchini slices and cook until grill marks appear, about 5 to 7 minutes.

  3. Step 3

    Flip and cook for another 5 minutes, or until grill marks appear. Transfer to a plate to cool and season with salt and pepper.

Mash the Avocado

  1. Step 1

    Add the avocado flesh to a small bowl and mash with a fork.

  2. Step 2

    Season with the lime juice, salt, and pepper. Set aside.

Prepare the Dijon Mayo

  1. Step 1

    In a small bowl, whisk together the mayo ingredients.

Assemble the Sandwich

  1. Step 1

    Divide the dijon mayo between the two slices of bread (I prefer keeping mine untoasted for this sandwich). Spread evenly.

  2. Step 2

    Top one of the slices of bread (mayo side up) with lettuce, then the mashed avocado, 8 pieces of tempeh, grilled zucchini, and finally the remaining slice of bread. Cut in half and enjoy.

Common Questions & Swaps

  • Feel free to use gluten free bread instead of whole wheat bread. 
  • If you don't have avocado on hand, you can swap out the mashed avocado with a slice of tomato.
  • If you want to cut the prep time even more, simply use vegan mayo instead of preparing the Dijon Mayo suggested.
  • No cast iron grill pan? Grill your zucchini use any grill pan or a regular (non-grill) pan you have on hand. 
Thai Green Curry Tempeh Sandwich with Grilled Zucchini and Avocado cut in half and stacked
Thai Green Curry Tempeh
Thai Green Curry Tempeh Sandwich

Happy July!

I cannot believe we are already more than halfway through this year…

Here in Montreal, the summer is definitely in full swing with the temperatures consistently reaching 30ºC (86ºF)! Sadly, with the many fires that are raging in the north of the province of Quebec, the air quality has been really poor.

I really hope that these fires stop soon as they have done quite a lot of damage, affecting hundreds of homes and burning thousands of kilometres of forest!

I am trying to stay positive and trust that things will go back to normal soon enough, while remaining deeply grateful for my situation.

Historically speaking, whenever I have felt a sense sadness, anger, and even fear, turning my attention to what nourishes my soul has always helped. For me, that often means creating: painting, drawing, writing, taking photos, and of course cooking.

This sandwich is what I would classify as a wonderful spring/summer comfort recipe. With multiple layers of flavours and textures, it is an ode to two iconic summer vegetables: zucchinis and lettuce.

It is also the perfect balance of creamy and rich, with a wonderful tang, and a very fragrant and boldly flavoured protein element: the Thai Green Curry Tempeh.

Thai Green Curry Tempeh Sandwich cut in half
Close up of Thai Green Curry Tempeh Sandwich cut in half

When it comes to the ingredients used in this recipe, below are the ones I used.

For any modifications, refer to the Swaps & Comments section.

Zucchini: In this recipe, it is grilled on a cast iron grill pan, which turns it much softer in texture and gives it with lovely smoky notes thanks the char marks.

Sea salt & pepper: The main seasoning elements of both the zucchini and the mashed avocado. Simple yet impactful, they give flavour to the veggies in this sandwich, while not overpowering the flavour of the tempeh.

Avocado: Since the tempeh is so fragrant, I wanted a cooling, rich element to balance out this sandwich, and avocado does just that!

Lime juice: It adds a subtle tang to this sandwich, while keeping the avocado from browning.

Vegan mayo: Used in my Dijon Mayo spread, it adds richness to this sandwich.

Whole grain Dijon mustard: I love the tang and texture dijon mustard adds to any recipe it is used in so I added it here.

Whole wheat bread: ‘Cause you do need some bread to hold a sandwich together.

Curly lettuce: I used it for a touch of greenery and texture.

Thai Green Curry Tempeh: The real star of this sandwich because of its green curry aroma, which gives this sandwich its unique flair.

I created this recipe a few weeks ago and haven’t had it since, but as I am writing this down, I remember just how much I loved this sandwich! Sam and I ate it for a few days in a row as I was testing this recipe and every time, it was a real treat!

I encourage you, as you put this recipe together, to really enjoy the preparation of each element and take your time enjoying this sandwich. It has so many flavours that you wouldn’t want to miss out on tasting them because you are rushed.

I hope that if you try making this recipe, you share about it on social media and tag me (@muriellebanackissa).

Happy cooking ✦