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Vegetables and Tempeh In Soy

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Ingredients

Adjust Servings:
1/2 Onions
2-3 Garlic Cloves
1/4 floret Cauliflower
1 Carrots
1/2 Red Pepper
1 Zucchini
handful Shiitake Mushrooms
250g Tempeh
handful Frozen Green Peas
Reduced-Sodium Soy Sauce

Nutritional information

351
Calories
14g
Fat
2.9g
Saturated Fat
0mg
Cholesterol
384mg
Sodium
35.7g
Carbohydrate
5.6g
Fiber
9.3g
Sugars
29.1g
Protein
191mg
Calcium
5mg
Iron
1149mg
Potassium

Vegetables and Tempeh In Soy

The Tempeh is a great source for protein, iron, manganese

  • 30 minutes
  • Serves 2
  • Medium

Ingredients

Directions

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The vegetables and tempeh in soy sauce are definitely one of my favorite dishes. This dish can be Low-carb (depending on the vegetables you choose) and vegan. Personally, I try to have 1-2 days every week when I eat only vegan or vegetarian food.

I love having Tempeh as part of my diet routine. Tempeh is a fermented soy product originating in Indonesia. After fermentation, the soybeans are pressed into cake-like shape and eaten as a protein replacement to meat. The Tempeh is high in proteins, minerals, vitamins, and probiotics. It has a great nutty firm texture.

Health Benefits

The Tempeh is a great source for protein, iron, manganese, phosphorus, magnesium, and calcium. It’s low-carb and low in sodium. Just to compare Tofu has only 40% the amount of protein compared to the Tempeh.

It’s also a rich source for dairy-free calcium. one cup of tempeh contains 2/3 the amount of calcium in whole fat milk glass minus the dairy.

Since the tempeh is fermented soy (the fermentation is the process of breaking the sugar using bacteria and yeast), it’s rich in probiotics. Probiotics may help promote digestive health and potentially reduce inflammation. It’s also easy to digest.

Tempeh is high in soy protein, which can reduce hunger and increase weight loss.

Individuals who have a soy allergy should avoid tempeh, while those with impaired thyroid function may want to limit their intake.

Preparation:

This is a super easy dish to make. We start with the veggies. You can choose your own favorite vegetables. I used onions, garlic, cauliflower, carrot, red pepper, zucchini, green beans, and mushrooms.  Cut all the veggies to small size. Take the tempeh and cut it to cubes (alternatively you can fry the tempeh first and cut it after)

Heat a pan with ghee and olive oil and start by frying the onions about 30 sec, add the garlic and stir. When you smell the garlic fragrance, add the carrots and cauliflower and close the pan with a lid and let them soften. After 2-3 min adds the red pepper and mushrooms and close the lid back. In the meantime fry the tempeh cubes in a small pen with ghee until it gets a nice brown color. Add the zucchini to the vegetables and cook another 1-2 min. Now you can add the tempeh and green peas. Season with black pepper and peperoncino (optional) stir and add the soy sauce (about 1-1.5 TBSP). stir together cock for another 1 min and serve. I enjoy eating it with mashed cauliflower or buckwheat but choose your favorite side dish.

 

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Steps

1
Done

1. Smash the garlic and cut all the vegetables. Cut the tempeh to cubes.
2. Heat a big pan with a mix of ghee and olive oil.
3. Add the onion and cook for about 30 sec. Add the garlic and cook until you smell the garlic fragrant.
4. Add the cauliflower and carrots stir and close the lid. Cook for about 3 min let them soften.
5. Add the mushrooms and pepper close the lid and cook for another 2 min. In the same time heat another small pan with ghee and cook the tempeh on both sides until they get a nice brown color.
6. Add the zucchini and keep cooking for another minute.
7. Add the green peas and the cooked tempeh to the pan and season with ground black pepper, peperoncino stir and add the soy. Stir everything together and let it cook for another 1 min.
Serve hot.

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