SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial VEGAN'S SUPERFOOD, TEMPEH!! If you’ve not heard of it or haven’t given it a chance, well it’s time to add tempeh into your diet.
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Watch this video to learn more about tempeh, the benefits and READ below for the recipes and steps.
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Tempeh is a fermented form of soy that’s high in protein, low in fat and rich in probiotics, hence making it very easy to digest. For every 100g it contains 18g of protein and under 200 Calories! It is also a complete protein, containing all nine essential amino acids. Hence, making it an excellent choice as a meat replacement, without the saturated fat or cholesterol.
Although it’s firm, it still absorbs the flavours around it, so it’s an easy and versatile ingredient to add to any dish.
SWEET & SOUR TEMPEH
Ingredients (serves 4):
1. 1 (250g) packages Tempeh, cut into cubes – 482Cals
2. ½ medium red bell pepper, cut into chunks - 18.5Cals
3. ½ medium green bell pepper, cut into chunks - 18.5Cals
4. ½ Red Onion, roughly chopped – 23Cals
5. 1 cup Pineapple, cut into chunks – 80Cal
6. 2 Garlic Cloves, minced – 9Cals
7. 1.5 tbsps. Sesame Oil – 180Cals
8. A handful of Fresh Coriander, roughly chopped – 6Cals
9. ¼ tsp. Red Chilli Flakes – 2Cals
Total Calories – 819Cals
Sweet and Sour Sauce:
1. ¼ cup Ketchup - 68Cals
2. ¼ cup Rice Vinegar - 8Cals
3. ½ tbsp. Soy Sauce
4. 1.5 tbsps. Raw Honey - 96Cals
5. 1 tbsp. Cornstarch mixed with 2 tbsps. Cold Water - 30Cals
6. ¼ cup water
Steps:
1. First, prepare the sweet and sour sauce. In a bowl, whisk together ketchup, rice vinegar, soy sauce, honey, water and cornstarch. Set aside.
2. In a large pan, heat oil over medium-high heat. Stir in tempeh, bell pepper, onion, garlic, and chilli flakes. Cook until just beginning to brown, 5-7 minutes or until vegetables are slightly tender.
3. Mix in the pineapple and sweet and sour sauce mixture. Continue to cook very quickly for another 2 to 3 minutes until all ingredients are evenly coated and remove from heat.
4. Sprinkle with a little bit of cilantro and serve.
Total Calories – 1021Cals
Calories per serving – 256Cals
SAUTE VEGETABLE TEMPEH
Ingredients (serves 4)
1. 150g tempeh, cut into cubes – 290Cals
2. 1 red onion, roughly chopped – 46Cals
3. ½ medium red bell pepper, cut into chunks - 18.5Cals
4. ½ medium green bell pepper, cut into chunks - 18.5Cals
5. 2 Garlic Cloves, sliced – 9Cals
6. 1 head Broccoli – 98Cals
7. 1 tbsp. Olive Oil – 69Cals
8. 1.5 tbsps. Soy Sauce – 14Cals
Steps:
1. Heat the oil in a wok over a high heat. Add garlic, tempeh and soy sauce, stir-fry until the tempeh begins to colour.
2. Then add in onion, broccoli and bell peppers. Stir fry for few minutes or until the vegetables are tender crisp.
3. Serve immediately.
Total Calories – 563Cals
Calories per serving – 141Cals
BAKED TEMPEH
1. Start by slicing up the tempeh into different shapes and sizes, depending on the recipe. Now let’s prep the marinade sauce, I’m using 2 tbsps. soy sauce, 1 tbsp. olive oil and 2 garlic cloves, minced.
2. Pour the sauce over the tempeh to pack in more flavours. Lay them out on a tray.
3. Bake them all at 180 degrees celcius in a pre-heated oven for about 15 -20 minutes.
4. So you can enjoy, baked tempeh skewers, top your salad up with baked tempeh, make tempeh sandwich or simple enjoy it on it’s on as a snack.
TEMPEH BOLOGNESE SAUCE
Ingredients (serves 4):
1. 150g tempeh, crumbled – 290Cals
2. 1 can Diced Tomatoes – 106Cals
3. 2 tbsps. Olive Oil – 138Cals
4. 1 cup Chopped Onion – 64Cals
5. 2 Garlic Cloves, minced – 9Cals
6. ¼ tsp. Dried Basil - 1Cals
7. 1 tbsp. Fresh Coriander, minced – 2Cals
8. Salt and pepper to taste
Steps:
1. Heat oil over medium-high heat. Cook the onion and garlic, until they are lightly browned, for about 3 minutes.
2. Then stir in the crumbled tempeh and continue to cook until the tempeh begins to brown. Then mix it the diced tomatoes, basil and flavor with salt and pepper.
3. Allow all the ingredients to cook and simmer for another 5 – 7 minutes until the tempeh absorbs the flavour of the sauce. Don’t forget to stir occasionally.
4. You can either choose to serve it on pasta or rice.
Total calories – 610Cals
Calories per serving – 153Cals
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Here it is, a Full Vegan Meal Plan for you to lose weight effectively or even to maintain your weight! You can try it even if you are not a vegan. =)
As Vegans / Vegetarians, it is important to have enough protein in your meals, hence all the ingredients I chose are high in protein.
As always, my meals are very quick and easily put together, with simple everyday ingredients. You can prep all the meals under 30 minutes or less.
Remember, you don't have to follow the recipe, be creative and make your own. Here are some alternative/examples of high quality and natural food to choose:
Complex Carbs: Brown Rice, Whole Grain Pasta, Oatmeal, Sweet Potatoes, Wholemeal Bread, Wraps, Pita Bread, quinoa, cous cous.
High Protein Food: Tofu, chickpeas, kidney beans, baked beans, any other beans, almonds, any other nuts, peanut butter, soy milk, almond milk, avocado, tempeh, seitan, lentils, soy yoghurt, edamame, oats.
Healthy Fat: Nuts, Olive Oil, Seeds, Beans, Avocado, peanut butter.
In order for this plan to be Effective, you are recommended to:
1) Prepare Your Food in Bulk lasting 2 -- 3 days to make it stress free.
2) These meals are interchangeable. So you can have your snack for breakfast, breakfast for lunch etc.
3) Only use and Prepare high quality and natural food. So no processed, junk food and ready meals at all.
4) Adjust the portion size and calories according to the product you use. Mine might be slightly difference from yours. So read the food label carefully.
5) You must drink 3-4L of water every day.
6) You must eat every 3 -- 4 hours throughout the day in small portion.
7) Make it a habit to plan and pack your meals the night before and store them in the fridge for the next day; this will make your mornings easier, which will help to keep you on track.
8) Print your meal plan and stick in on your fridge as a daily reminder to stay on track.
9) Keep a food dairy of what you eat and how you feel, which contributes towards your weight lost progress.
10) Exercise 5--6 times a week between 45 -- 60 mins for maximum result.
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