Evidence shows that consuming a more plant-based diet reduces disease risk of many chronic conditions. A common misconception is that plant-based foods are low in protein, however it is quite easy to get your daily protein from plant-based products. One plant-product that is high in protein is tempeh. Tempeh is a fermented soybean product. Soybeans are lightly cooked and then fermented. Then they are compacted into a brick. Some brands will mix in whole grains, such as rice or millet, to help maintain shape. A 3 oz piece of tempeh can provide around 16 grams of protein! Soybeans are a great source of iron – which makes it a great meat alternative! See below for a recipe that uses tempeh instead of ground beef in tacos!
Yields 3 servings.
Ingredients
8 oz brick of tempeh (such as Lightlife)
1 chopped yellow onion
1 diced jalapeno
½ sliced red pepper
½ sliced green pepper
2 tbsp olive oil (separated)
¼ cup low sodium soy sauce
2 tbsp garlic powder
½ tbsp chili powder
1 tsp cumin
Dash of pepper
Three 6’’ whole grain tortilla wraps
OPTIONAL: ½ tbsp nutritional yeast
OPTIONAL: 1 tsp hot sauce (optional)
Instructions
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In a food processor, add tempeh and pulse until crumbly (be sure not to over-pulse).
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Heat 1 tbsp olive oil in a large pan on medium heat. Once hot, add sliced onions and diced jalapeno. Simmer for 5 minutes or until onion is lightly browned.
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In a separate small pan, heat 1 tbsp olive oil. Once hot, add in sliced red and green peppers. Saute until soft. Remove from heat.
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Add ground tempeh to pan with the onions and jalapeno. Saute for 3 minutes or until tempeh is browned.
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Add soy sauce, garlic powder, chili powder, cumin, and pepper to the tempeh. Saute for 3 more minutes.
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Take one 6’’ whole grain tortilla wrap and place on a plate. Spoon ¾ cup of tempeh into the wrap. Add ¼ cup of peppers and onions to wrap. OPTIONAL: Top with ½ tbsp nutritional yeast and 1 tsp hot sauce.
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Fold and enjoy!
By Emily Rykaczewski, MS, RDN, LDN
This information is intended for general advice and may not be applicable to everyone. Please speak to your on-site Registered Dietitian if you have specific questions or to find out what is best for your individual needs.
Sources:
Kahleova H, Pelikanova T. 2015. Vegetarian Diets in the Prevention and Treatment of Type 2 Diabetes. J Am Coll Nutr. 34(5):448-58. Accessed online at https://www.ncbi.nlm.nih.gov/pubmed/25915002
Kerley C. 2018. A Review of Plant-based Diets to Prevent and Treat Heart Failure. Card Fail Rev. 4(1): 54-61. Accessed at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5971679/
