Plant Based Superstars Join Forces in a Delicious Braised Tempeh Dish

 

Braised Tempeh, Kale, Garbanzo Beans and Stewed Tomatoes

Braised Tempeh, Kale, Garbanzo Beans and Stewed Tomatoes is a delightful dish that contains a high level of protein, fiber, vitamins and minerals and a veritable riot of health-supporting phytonutrients.

The combination of hearty legumes, leafy greens, tomatoes and pungent spices make this a tasty and super healthy meal.

Naturally low in fat and essentially free of saturated fat, legumes are a great source of nutrition. Legumes contain both soluble and insoluble fiber, protein, carbohydrates, B vitamins and many important minerals including iron, copper, magnesium, manganese, zinc and phosphorous.

Garbanzo beans are quite versatile. They have a nutty flavor and can be tossed in salads, added to a vegetable medley, ground into flour or blended into hummus.

Tempeh is a whole fermented soyfood, rich in complete protein  and confers all of the unique health benefits the soybean has to offer, such as reducing cholesterol,  cancer risk and menopausal symptoms and increasing bone density.

Tempeh is easy to prepare and can replace traditional ingredients one for one in any recipe.  I always cube and steam for 15 minutes before proceeding with the recipe. Steaming will tenderize the tempeh and allow it to absorb  flavors of other ingredients more readily.  Easy to do in advance, once steamed store tempeh, covered in the refrigerator  ready to pop into your favorite dish for up to 5 days.

Braised Tempeh, Kale, Garbanzo Beans and Stewed Tomatoes in an enticing dish that features kale, one of the most nutrient dense foods available. One cup of cooked kale has the same amount of absorbable calcium (100 milligrams) as one cup of cow milk, with less than half the calories and none of the fat. Kale is rich in vitamin K, essential for normal blood clotting and bone health.

Tomatoes are an excellent source of the antioxidant lycopene, a pigment that gives tomatoes their vibrant red color. Lycopene has been associated with the reduction of many types of cancer, such as prostate, lung, and stomach cancer.1

Turmeric is the main ingredient in curry powder and is a wonderful stand-alone ingredient in many dishes. Turmeric has been known for centuries to have powerful healing properties, and modern research credits a powerful antioxidant in turmeric, curcumin with numerous health benefits.

Braised Tempeh Kale, Garbanzo Beans and Stewed Tomatoes
Serve this enticing dish on a bed of Spiced Brown Jasmine Rice (recipe follows)
8 Servings

1 Tablespoon olive oil
5 cloves garlic, minced
1 medium onion, chopped
1/2 gold bell pepper, diced
1 1/2 cups sliced baby carrots
2 (8 oz pkg) tempeh, cubed and steamed
2 teaspoon madras curry powder (or hot, to taste)
2 teaspoons ground ginger
1 large bunch fresh kale, torn and rinsed
1 (15 ounce can) Mexican Stewed Tomatoes, pulsed
2 Tablespoons Tamari
3 Tablespoons Sriracha Sauce
1/4 cup nutritional yeast
1/4 cup chopped fresh cilantro

In a wok pan or Dutch oven, saute garlic, onions, carrots and bell pepper 3 mins, add tempeh, until veggies soften and tempeh browned a bit, about 5 minutes.  Stir in curry powder and ginger. Add kale, stirring to mix. Reduce heat and cook mixture 5 minutes, stirring occasionally.  Add tomatoes, tamari, sriracha, nutritional yeast and cilantro, mix thoroughly. Cover and simmer 5 minutes, stirring occasionally.

Tempeh, Kale, Garbanzo Beans and Stewed Tomatoes
Nutrition Analysis per serving, 1  1/2 Cup
Calories 207, Protein 16g, Carbohydrates 27g, Fiber 9g, Fat 6g, Cholesterol 0.0mg, Calcium 180 mg, Sodium 463mg

Spiced Brown Jasmine Rice
Directions for pressure cooker

2 cups Brown Jasmine Rice
3 cups water
1 Tablespoon olive oil
2 Tablespoons fresh lime juice
1 teaspoon turmeric
1 teaspoon granulated garlic
1 teaspoon dried cilantro
1/2 teaspoon sea salt

Combine all ingredients in a heavy gauge pressure cooker, secure lid according to manufacturer’s instructions. Raise heat to medium high for 2 minutes, reduce heat to very low and simmer for about 15 minutes. Remove from heat and allow pressure to return to normal.

Directions for conventional stove top: bring 4 cups water to a boil, add rice and other ingredients, stir and reduce heat and simmer for 40 minutes.

Spiced Brown Jasmine Rice
Nutrition Analysis per serving, 3/4 cup
Calories 178, Protein 4g, Carbohydrates 35g, Fiber 2g, Fat 3g, Cholesterol 0.0mg, Calcium 10mg, Sodium 9mg

Marie Oser is a best-selling author, writer/producer and host of VegTV. Her latest book is The Skinny on Soy.  Follow Marie on Facebook and Twitter

1Tomatoes are an excellent source of the antioxidant lycopene, a pigment that gives tomatoes their vibrant red color. Lycopene has been associated with the reduction of many types of cancer, such as prostate, lung, and stomach cancer.