Tempeh Curry

I love the nutritional benefits that tempeh brings to the table, but I don't like plain tempeh so much. This recipe brings lots of flavor through the warming spices and a rich creaminess from the vegan sour cream. Served over brown rice it makes a satisfying and filling meal, and makes me happy to eat more tempeh!

Tempeh Curry

Ingredients:

8 oz tempeh, cut into cubes
1/2 tsp salt
1/2 cup water

2 tsp olive oil
1/2 onion, chopped

1 clove garlic, minced
1/2 tsp fresh ginger, minced

1 tsp curry powder
1/4 tsp cumin
1/4 tsp turmeric
1/4 tsp coriander
1/2 tsp garam masala
dash of cayenne pepper

1/2 cup diced tomato
1/2 cup frozen peas and carrots
1 cup vegetable broth

1 tbsp minced cilantro
1/2 cup vegan sour cream or plain yogurt (I like Tofutti brand sour cream)*
1 tsp lime juice
1/2 tsp agave
Salt and pepper to taste

*You can also add a can of coconut milk instead. It changes the flavor a bit, but is really good too.

Directions:

Place the cubed tempeh in a non-stick frying pan with the salt and the water. Let it simmer until the water has absorbed. Set the tempeh aside then rinse and wipe out the pan (this removes the bitterness of the tempeh).

Return the pan to the heat and add 2 tsp olive oil, the diced onion, and the tempeh. Saute until the onion turns translucent and the tempeh begins to brown, then add the garlic and ginger, cook these for a minute until the smell fragrant. Next, add the spices which are: curry, cumin, turmeric, coriander, garam masala, and cayenne. Then add the tomato, peas and carrots, and the vegetable broth. Bring to a simmer and cook until the vegetables have heated through. Lower the heat to warm and incorporate the cilantro, sour cream, lime juice, agave and salt and pepper to taste.

Serve over brown basmati rice.

For 6 servings (without the rice). Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 158 g

Amount Per Serving

Calories 150 Calories from Fat 88

% Daily Value*

Total Fat 9.8g 15%

Saturated Fat 4.6g 23%

Cholesterol 0mg 0%

Sodium 356mg 15%

Potassium 306mg 9%

Total Carbohydrates 8.7g 3%

Dietary Fiber 1.0g 4%

Sugars 3.1g

Protein 9.0g

Vitamin A 29% • Vitamin C 7% Calcium 6% • Iron 9%

Nutrition Grade B

* Based on a 2000 calorie diet

Vegetable Miso Soup

This soup is my take on traditional miso soup. It is a warm and satisfying dish that is good for you. Miso is known to have many health benefits, such as boosting the good bacteria in your gut. It is good as a starter to a meal, for breakfast, or even as a snack. A more traditional version can be made without the vegetables - which is a simple dish of tofu, seaweed, miso and scallions. Either way it is warming and a great dish to incorporate this winter.

Vegetable Miso Soup

Ingredients:

4 cups water
1 tbsp dried wakame (seaweed)

1/2 cup carrot, diced
1/2 cup celery, diced
1/2 cup cabbage, chopped

1/4-1/2 block of tofu, diced
2 tsp vegetable bouillon
2 tbsp miso
1 tsp Sriracha (optional)

1-2 scallions, chopped

Directions:

Heat the water to a low boil in a medium sized sauce pan. Add the wakame (this stuff really really expands, so I crumble it before adding it to the water). As the wakame begins to soften, chop your vegetables and add those to the water as well. Let the vegetables simmer for about 10 minutes (depending on how big you diced them and how tender you like them). Check the vegetables and when they are softened up to your liking lower the heat to warm, add the bouillon, tofu, miso, and Sriracha. Let that heat through and then top it with diced scallions.

Serves 4. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 336 g

Amount Per Serving

Calories  67 Calories from Fat  24

% Daily Value*

Total Fat  2.6g 4%

Saturated Fat  0.5g 3%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  365mg 15%

Potassium  219mg 6%

Total Carbohydrates  5.9g 2%

Dietary Fiber  2.0g 8%

Sugars  2.1g

Protein  5.7g

Vitamin A 50% • Vitamin C 11% Calcium 13% • Iron 7%

Nutrition Grade A

* Based on a 2000 calorie diet