Warm and toasty vegetarian meals are perfect for fall and winter. My Sumac Tempeh with Braised Cauliflower is vegan, gluten-free, paleo and low-carb. It’s a comforting way to enjoy all of the health and nutrition benefits of tempeh!
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What is Tempeh?
(In case you’re wondering, it’s pronounced TEM-pay)
Remember those questions on your SATs that went something like, “Socks are to feet as _____ are to hands”. (If you know the answer, enter in the comments below… 😉 )
Well tempeh is to soybeans what cheese is to milk. Does that make sense? Let me try again…
Tempeh is essentially a block of soybeans that have been fermented by mold. Tasty tempeh is originally from Indonesia but is now available world-wide as a yummy, nutty-flavored vegetarian protein source.
Health and Nutrition Benefits of Tempeh
Probiotics
Tempeh is like tofu’s more desirable brother. It offers additional health benefits over tofu because it’s fermented. Fermented foods are rich in probiotics, good bacteria that promote a healthy digestive system and can boost the immune system.
Cancer-Fighting Potential
There’s also evidence that fermented soy is easier to digest and that some of the potential cancer-fighting isoflavones in soy such as genistein are better absorbed when soybeans are fermented (read: tempeh).
Fermentation may make isoflavones in soy easier to absorb. #cancer #nutrition http://bit.ly/2eLlph4 Click To Tweet
What about GMOs?
Soy has gotten a bad rap mainly because we tend to get it in its most processed form – soybean oil in processed food or soy protein added to everything from granola bars to cereal. Soy is also one of the main GMO crops in the U.S. and Canada. Choose organic soy to be sure it’s non-GMO.
Nutrients in Tempeh
Tempeh is an excellent source of protein, fiber, manganese, copper and phosphorus. You know protein and fiber keep you fuller longer while protein helps build and maintain muscle mass and fiber lowers the risk of colon cancer, among many other roles. There is also emerging evidence that eating more plant-based protein may help you live longer.
Manganese is a mineral that helps your body absorb calcium, breaks down carbohydrates and fats into energy and keeps your blood sugar in check. You can thank manganese for helping with nerve and brain function too.
Tempeh is an excellent source of manganese, a mineral that helps manage blood sugar levels. Get more info on #nutrition benefits http://bit.ly/2eLlph4 Click To Tweet
Phosphorus is another key player in bone health and also helps repair your body’s tissues and cells.
Copper acts as an antioxidant, protecting your healthy cells from free radical damage and giving your immune system a boost. It’s also needed to make red blood cells.
Tempeh gets a Middle Eastern twist in this #vegan Sumac Tempeh with Braised Cauliflower http://bit.ly/2eLlph4 Click To Tweet
Sumac Tempeh with Braised Cauliflower
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Ready to use this Indonesian superfood with some Middle Eastern flavors? Get ready for this vegan comfort food that warms your belly and your soul!
Sumac Tempeh with Braised Cauliflower
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This sumac tempeh with braised cauliflower is a warm bowl of Middle Eastern flavors. It's vegan, gluten-free, paleo and low carb. Enjoy!
| Servings | Prep Time |
| 8 | 7 minutes |
| Cook Time |
| 35 minutes |
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Ingredients
Sumac Tempeh
- 16 oz tempeh (usually comes in 8 oz packages so use 2 packs), cut in strips
- 1/4 cup Lime juice
- 1 tbsp sumac
- 2 tsp cumin
- 1 tsp turmeric
- pinch Salt and pepper
- 1 tbsp olive oil
- 4 garlic cloves minced
Braised Cauliflower
- 1 tbsp olive oil
- 1/2 cup yellow onion diced (about 1/2 small onion)
- 3 garlic cloves minced
- 6 cups cauliflower cut into 2 inch pieces
- 4 cups diced tomatoes (2 large cans)
- 2 tbsp fresh thyme chopped
- 1 tsp cumin
- 1/2 tsp coriander
- 1/2 tsp allspice
- pinch of salt
Servings:
Units:
Instructions
Sumac Tempeh
- Put the tempeh strips into a glass or ceramic dish. Cover with lime juice and all spices including salt and pepper. Rub the marinade into the tempeh and refrigerate for at least 20 minutes to infuse your tempeh with flavor.
- In a large pan, heat olive oil over medium-high heat. Add the garlic and sauté until golden. Set aside. Add the tempeh to the pan and brown each side (about 6 minutes). Cover the pan and turn the heat to low. Cook for 30 minutes.
Braised Cauliflower
- In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté until caramelized.
- Add the cauliflower, tomatoes, herbs and spices. Stir to combine. Cover the pot and cook for about 10 minutes or until the cauliflower can be pierced with a fork.
- Top the cauliflower with the tempeh pieces and drizzle with tahini (sesame butter) and sprinkle with sautéd garlic and fresh herbs if desired.
Recipe Notes
Sumac tempeh!? This is genius! Sad we didn’t get to chat more at FNCE- hope we run into each other at another RD event soon!
LOVE tempeh – such a great texture and a nice change up from Tofu every once and awhile. This bowl looks delicious!
Holy cow! These look amazing!
xo, Amanda | http://www.thegoldengirldiary.com
Ha,love your analogy, the more desirable brother! Such a nice recipe . It was so nice to meet you in person at FNCE, Chrisy!
Yum! I’m definitely trying the sumac tempeh soon!