What’s tempeh? Possibly your new favorite protein.

All recipes in this post developed by Kate Sherwood, The Healthy Cook.

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Tempeh is a cultured, fermented, refrigerated cake made from whole soybeans. It has a mild, nutty flavor and a pleasantly chewy texture.

Tempeh Taco Bowl

Time: 20 minutes

Serves 2

1 Tbs. + 1 Tbs. olive oil
1 8 oz. package tempeh, crumbled
1 white onion, finely chopped
2 tsp. chili powder
1 cup chopped tomatoes
½ tsp. kosher salt
2 cups shredded romaine
1 avocado, chopped
a few tortilla chips
2 lime wedges

  1. Heat 1 Tbs. of the oil in a large pan over medium heat until shimmering hot. Sauté the tempeh until lightly browned, 2-3 minutes. Remove from the pan.
  2. Add the remaining 1 Tbs. of oil to the pan. Sauté the onion until softened, 3-5 minutes. Stir in the chili powder.
  3. Add the tomatoes, salt, and ½ cup of water. Simmer until the tomatoes break down, about 5 minutes. Stir in the tempeh.
  4. Spoon the tempeh into bowls. Top with the romaine, avocado, chips, and a squeeze of lime.

Per serving (half the recipe):

  • Calories: 590
  • Total fat: 36 g
  • Sat fat: 5 g
  • Carbs: 44 g
  • Fiber: 8 g
  • Total sugar: 8 g
  • Added sugar: 0 g
  • Protein: 27 g
  • Sodium: 550 mg

Tempeh in Lettuce Cups with Peanut Sauce

Time: 30 minutes

Serves 2

2 Tbs. peanut butter
1 Tbs. reduced-sodium soy sauce
1 tsp. balsamic vinegar
1 tsp. minced ginger
¼ tsp. ground coriander
¼ tsp. crushed red pepper
¼ tsp. kosher salt
2 Tbs. grapeseed oil
1 8 oz. package tempeh, cut into strips
10 lettuce leaves
1 cup sliced cucumber
1 cup shredded carrot

  1. In a medium bowl, whisk together the peanut butter, soy sauce, vinegar, ginger, coriander, crushed red pepper, and salt with 2 Tbs. of hot water.
  2. Heat the oil in a large pan over medium heat until shimmering hot. Sauté the tempeh until lightly browned on both sides, 2-3 minutes.
  3. Tuck the tempeh into the lettuce leaves. Spoon the peanut sauce over the tempeh. Top with the cucumber and carrot. Serve with extra crushed red pepper

Per serving (half the recipe):

  • Calories: 490
  • Total fat: 30 g
  • Sat fat: 4 g
  • Carbs: 29 g
  • Fiber: 4 g
  • Total sugar: 7 g
  • Added sugar: 1 g
  • Protein: 28 g
  • Sodium: 580 mg

Photos: Kate Sherwood & Jennifer Urban/CSPI.

The information in this post first appeared in the May 2018 issue of Nutrition Action Healthletter.

Enjoy these recipes?
Salad Days!the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwoodwill help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.

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