On Tuesday I announced that Matt from The Athlete’s Plate and I will be collaborating on bringing you, our readers, two recipes based on an ingredient that you choose. Since this is our debut challenge we chose to use Tempeh.
I had purchased a package of tempeh but had never used it so this was perfect. I knew that tempeh was like tofu in that it is made from soybeans and will take on the taste of whatever you cook it with.
This week I had made a Vegan Spanish Stew (recipe in this week’s newsletter so sign up) and served it with Flatbread. Flatbread was still available in my kitchen and so I decided to make a Mediterranean Style Tempeh dish. The flatbread was the perfect accompaniment as I ate mine like a salad, but you could fold up the flatbread and eat it similar to a taco.
So with no further delaying here is the recipe for the Meditteranean Style Tempeh dish I made with a side salad of avocado, red onion and feta cheese. The nutritional value will be at the bottom of the post.
Ingredients:1 80z package of Tempeh, 1/2c spinach, 1/4c cucumber (diced), 1/4c eggplant (diced), 1/4c roma tomatoe (diced), 1/4c mushrooms (chopped), 1/4c peppadew, 1/4c red onion (diced), 1/2 avocado, 2 tbs feta cheese crumbles, 5 tbs olive oil, 3tbs soy sauce, 2 tbs balsamic vinegar, 3 garlic cloves (crushed), choice of pocketless pita or flatbread.
1. Combine 3 tbs of olive oil, soy sauce and garlic in bowl and mix
2. Slice tempeh medium thickness (I got about 8-10 slices out of my 8oz of tempeh) and place in bowl to marinate for at least an hour in refrigerator.
3. After 1 hour of marinating take tempeh out of refrigerator and let sit at room temperature for about 10 minutes.
4. While tempeh is set aside place flatbread on plate and begin layering ingredients. Place spinach as a bed, then add eggplant, mushrooms, tomatoes and cucumber.
5. Cut avocado in half and remove pit. Take one half and slice into cubes without knife penetrating the skin of the avocado.
6. Heat up 2 tbs of olive oil in a non-stick pan. Once the oil is up to temp add the tempeh and cook for about 5-7 minutes on each side. Don’t touch it and move it around. Leave it alone to cook. After 5-7 minutes flip over and again leave it alone to cook.
7. Place cooked tempeh on top of the flatbread and sprinkle with 1 tbs of feta cheese. Sprinkle the other tbs of feta on the avocado/red onion salad.
8. Enjoy with a knife and fork or fold and eat as a taco.
Nutritional Information: Using Flatbread: 735 Calories, 32g Fat, 134mg Cholesterol, 94g carbs, 16g Fiber, 49g Protein
Nutritional Information: Using Whole Wheat Pita: 610 Calories, 24g Fat, 134mg Cholesterol, 85g carbs, 19g Fiber, 50g Protein
Obviously eating this with a whole wheat pita will save you some calories and fat while the protein stays approximately the same.
Other options include adding in pepperoncinis and kalamata olives (I actually thought I bought these but must have left them at the grocery store.
In order to determine who the winner of the first Athlete’s Plate Challenge please vote below (voting end Sunday February 13th)You can also subscribe to the CTER newsletter in the right hand side bar and vote if you are still trying to figure out which dish you like best. You will also be able to vote for the next ‘secret’ ingredient which will be unveiled in a later post.
Now, head over to Matt’s site The Athlete’s Plate to see how he used tempeh. Since I am privy to the dish I can say that it looks awesome and is on my menu for this coming week.