A one-pan-wonder that comes together quickly and easily with light Italian-style vegetable flavours. A plant-focused dish that is easy, nutrient-dense and balanced using a local Maine pan-toasted tempeh for the protein.
Tootie’s makes the best tempeh I have ever tasted! It is an incredible local Maine product made using regional New England and Maine organically grown soybeans. Their tempeh is the healthiest and most sustainable, with a lovely sweet, creamy flavour that comes from their thoughtful and unique fermentation process that does not use plastics.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
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Italian-style Tempeh & Braised Vegetables
HEAT a frying pan to medium hot and add small diced tempeh. Toast for 1 – 2 mins on 1 side until golden, turn pieces over and repeat. When pieces are nicely toasted, remove from the pan and set aside.
ADD oil | water, onion, garlic, parsley + chilli flakes. Saute for 3 mins – occasionally stirring until golden.
ADD canned tomatoes, rinse the can with ½ cup water and add that + zucchini + ¾ toasted tempeh, salt and herbs. Stir together and low simmer for 7 -10 minutes until the zucchini is soft and the sauce thickens slightly.
STIR in kale | spinach + pepper and turn off the heat; the residual heat will gently cook the greens. Taste and adjust seasoning.
SERVE in a bowl, topped with remaining toasted tempeh and garnish with fresh parsley or basil if using.
over grains like quinoa, orzo, rice, pasta
with freshly shaved parmesan | cashew parmesan
a big garden salad + Nasturtium Salad
crusty sourdough bread
USE FRESH TOMATOES – 4 tomatoes – small dice.
SWAP TEMPEH for tofu or halloumi, chickpeas, black beans – cooking times will vary.
SWAP ZUCCHINI | ADD VEGETABLES like poblano peppers, diced peppers, sweet potato, squash, eggplant – cooking times vary.
ADD LEGUMES for plant-based protein cooked beans, lentils, chickpeas.
SWAP KALE, swiss chard, collards, spinach, braising or Asian greens – cooking times vary.
HERBS use basil, chives, parsley, cilantro—small amounts of finely chopped oregano, rosemary, thyme.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider. Please remember to read food ingredient labels.