Italian-style Tempeh & Braised Vegetables
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.
- Serves4
- Cooks in 20 mins
- Prep time 10 mins
- Plant Protein
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
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
- Mineral Rich
Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.
- Anti Oxidants
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
- Essential Vitamins Minerals
Ingredients
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Method
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.
Serving Ideas
over grains like quinoa, orzo, rice, pasta
with freshly shaved parmesan | cashew parmesan
a big garden salad + Nasturtium Salad
crusty sourdough bread
Chef tips + Ingredient Swaps + Ideas
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.
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