Thempeh Recipies

Posts: 1,792
10/21/10 2:11 P

GARDEN VEGETABLE AND TEMPEH SAUTE
Yield: 4 servings
Source: "1,001 Delicious Recipes For People with Diabetes"

Note: Vary the vegetables according to season and availability. Serve over rice, fresh Chinese-style noodles, or pasta, if desired.

INGREDIENTS
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste

DIRECTIONS

Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes. Stir in remaining ingredients, except Tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5
minutes.

Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 180, Fat: 6.1 g, Cholesterol: 0 mg,
Sodium: 732 mg, Protein: 15.6 g, Carbohydrate: 19.2 g

Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
============================


Taco Salad
From: Dr. Weil
2 Servings

Fast food taco salads are considered one of the highest fat, highest calorie choices at Mexican fast food restaurants. Ours is a wonderful alternative. Grate the cheese and add to the salad. Warm the beans if you like and add a little ground chicken, turkey or crumbled tempeh. Even though the carbohydrate content of this salad seems high, it has a very low glycemic index . The beans are also a rich source of folic acid and contribute to the high fiber content.

4 cups lettuce, torn into pieces
1 medium red bell pepper, chopped
1/2 cup chopped green onions
1 small cucumber, peeled and chopped
1 cup pinto beans, drained of juice
2 oz baked tortilla chips, broken into pieces
1/4 cup salsa

In a salad bowl, mix together the vegetables, pinto beans and tortilla chips. Add the salsa and stir gently to blend.

Nutritional Information per Serving:
203 Calories
2g Total Fat (0g Sat)
0mg Cholesterol
40g Carbohydrate
11g Protein
11g Fiber
213mg Sodium
============================


Marinara Sauce
From Dr. Weil
4 Serving

Every cook needs a good recipe for marinara sauce. This one can be prepared in less than an hour and used in many ways. It is traditionally served over pasta, but is equally delicious with polenta or rice. It also makes a wonderful sauce for grilled vegetables or baked tempeh or tofu. Tomatoes cooked
with oil provide a source of lycopene, one of the carotenes linked to protection from prostate cancer.

2 Tbsp extra-virgin olive oil
2 medium onions, chopped
1 medium carrot, peeled and finely grated
1 tsp salt
1/4 tsp red pepper flakes, or to taste
1 large can (28 oz) Italian tomatoes, crushed
1 large can (16 oz) tomato paste
1 tsp sugar (optional)
1 bay leaf (Turkish)
2 Tbsp dried whole basil
1 tsp dried whole oregano
Scant pinch fennel seeds
1/4 tsp ground allspice
4 cloves garlic, mashed Salt to taste

1. Heat the olive oil in a large pot (do not use cast iron or aluminum) over medium-high heat. Add the onions and carrot and saute until the onions are translucent.

2. Add the salt and red pepper flakes, then the tomatoes and tomato paste. Mix well, bring just to a boil, lower heat, and continue to cook at a simmer.

3. Add the sugar, herbs, and spices, and simmer uncovered for 30 minutes, stirring occasionally.

4. Add the garlic, and continue to simmer for 30 minutes more or until desired thickness. Add salt to taste. Remove the bay leaf.

Nutritional Information Per Serving:
146 calories
8 g total fat (0 g sat)
0 mg cholesterol
20 g carbohydrate
4 g protein
4 g fiber
804 mg sodium

Posts: 1,274
10/20/10 10:04 P

Tempeh veggie soup

2 potatoes chopped
1 carrot, chopped
1 onion, chopped
1 small eggplant, peeled and chopped
1/2 cup chopped broccoli
1 zucchini, chopped
1/2 cup green beans
1 (8 ounce) package tempeh
1 (14.5 ounce) can crushed tomatoes
1 (8 ounce) can garbanzo beans, drained
2 cloves garlic, chopped
1/4 cup vegetable broth
seasonings*

*add your favorite seasoning. add something like cumin or hot sauce. or italian seasonings or paprika. rosemary and garlic salt . your choice.

optional : shredded pepperjack or cheddar cheese

Place the potatoes, carrot, and onion in a large saucepan, and add enough water to bring the water level to about 2 inches. Bring to a boil.

Cover, reduce heat, and simmer for 5 minutes.

Mix in eggplant, broccoli , green beans, and zucchini; simmer for 2 minutes.

Mix in tempeh, vegetable broth, crushed tomatoes, and garbanzo beans. Season with rosemary and garlic. Cook for 8 to 10 minutes, or until veggies are tender.

When serving,top with cheese if you like.

Edited by: SNOOPY1960 at: 10/20/2010 (22:10)

Posts: 110
10/20/10 11:17 A

I am a vegetarian and have recently discovered Thempeh. I really like it but I am need of some healthy recipes . Any ideas ?