As you have probably noticed, the recipes I share are vegetarian. My diet is mainly vegetarian although I do eat fish and seafood, mainly salmon about once a week. And occasionally I eat a homemade turkey burger if it is from a natural meat source free of hormones. So I am often asked where do you get your protein? People are often misled that a meat free diet means a protein deficient diet. Not true at all.
Tempeh, a soy based derivative offers 16 grams f protein per 3 oz. To compare, there is about 7 grams pf protein per 1 oz. of meat. So 3 oz. of cooked chicken would offer 21 grams of protein. An entire package of tempeh packs a powerful 40 grams of protein! And this recipe adds another 7 grams of protein considering the peanut butter that is added. Tempeh originated from Indonesia and although it is made from soybeans like tofu, it has a much firmer texture, similar to a very firm veggie patty. So if you can’t get past tofu’s texture which is a common complaint I hear, try this soy alternative!
Here is a delicious and simple recipe to get you started on this awesome meat substitute today!
One package of organic tempeh cut into 1/4 inch cubes
2 Tbsp. Peanut Butter
3-4 cloves garlic minced
1/3 cup chopped onion
Salt and Pepper to Taste
1. Coat skillet with about 2 Tbsp. olive oil. Heat pan over medium heat (at about setting 4). Drop the cubed tempeh into the pan and salt and pepper to taste. You want to cook the tempeh slowly and at a lower heat because you don’t want the outsides cooking quickly and the inside not. Toss the tempeh often making sure each side of the cubes cooks.
2. When the tempeh is about 90 percent of the way done, usually after about 20 minutes, add the garlic and onions and continue to saute along with the tempeh. The tempeh is fully cooked when each side of the cube is brown and crispy. You may have to add a little more olive oil as you go along, The tempeh tends to soak up the olive oil quickly.
4. Toss the tempeh in the peanut butter making sure to evenly spread it.
5. Sprinkle sesame seeds evenly over the tempeh and saute for about 3 more minutes.
6. Serve over quinoa or rice