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Asian-inspired Sautéed Tempeh and Broccoli

July 31, 2018

 

My go-to comfort food recipe: Asian sautéed tempeh with broccoli on a bed of quinoa or brown rice. Delicious, quick and healing!

 

INGREDIENTS:

 

  • Good quality organic coconut oil

  • I small or 1/2 an onion (optional)

  • 1/2 package of tempeh sliced lengthwise then cut into bite size pieces (found in the freezer section of most supermarkets)

  • 1/2 broccoli cut up

  • 4 - 5 garlic buds (half sliced, half finely chopped)

  • 1 tbsp of light tamari (or soy sauce)

  • 1 tbsp minced ginger

  • maple syrup

  • 1 tsp turmeric

  • pepper to taste

  • 1 - 2 tbsp nutritional yeast 

 

PREPARATION:

 

Caramelize onion (if using) on medium-low heat in 2 tbsp of coconut oil in a large pan for about 10 minutes, set aside. 

 

Meanwhile, mix together 2 tbsp of coconut oil, 2 minced buds of garlic, tamari, ginger, maple syrup, turmeric and pepper. Set aside.

 

Add more coconut oil to the pan then add sliced tempeh. Slow brown both sides on medium-low for about 10 minutes. 

Sprinkle with nutritional yeast taste (about 1 - 2 tbsp). Add sauce mixture. Stir, then add broccoli and sliced garlic. Sauté for a few minutes. Serve on quinoa or brown rice (serves 2)

 

BENEFITS: 

 

Low in sodium,Tempeh is a plant-based source of protein, made from whole, fermented soy beans. Its health benefits are numerous and is known to reduce cholesterol, increase bone density, reduce menopausal and PMS symptoms, improve digestions, and brain function. It also promotes muscle recovery, boosts immunity, fights inflammation and lowers blood pressure.

Tempeh has the same protein quality as meat and contains high levels of vitamins B5, B6, B3 and B2. One serving of tempeh contains more fibre than most peoples consume in one day!

Tempeh is also a great choice for people who have difficulty digesting plant-based high-protein foods like beans and legumes or soy foods such as tofu. Studies have shown tempeh to be essentially non-flatulent and producing no more gas than non-legume food.

 

I'd love to hear what you think! Leave me a comment :)

 

Warmly,

 

 


 

 

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JANELLE ALLARD

Montréal, Canada & International

janelle@janelleallard.com

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by Janelle Allard. All rights reserved.

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