Vegetarian Tempeh Tacos
I love these tacos. Instead of using beans, I cook and season the tempeh. These are delicious and so easy; perfect for a quick lunch or dinner.
2 large tomatoes, ripe and firm, seeded and diced
4 ounces tempeh
1 large jalapeño chile - seeded and finely minced
1 small clove of garlic, minced
1 large handful of chopped cilantro leaves (I love cilantro so I use quite a lot)
1/4 cup finely chopped white or red onion
Pinch of dried oregano
1 teaspoon chili powder
1/2 teaspoon ground cumin
1 tablespoon coconut oil
Organic corn tortillas
Salt to taste (approximately 1/4 to 1/2 teaspoon)
- Heat medium sized pan with one tablespoon coconut oil.
- Crumble tempeh and add to hot pan. Stir fry until starting to brown and then add spices. Stir spices into tempeh.
- Remove from heat and add to a large bowl.
- Dice the tomatoes, mince the garlic and jalapeño chile, chop the onion and cilantro and add all to a large bowl.
- Mix and squeeze into bowl the juice from one lime. Add salt to taste.
- Heat tortillas according to directions.
- Fill and enjoy!
Mock Chicken Salad
Salads like this one are perfect for the hot Summer months. This is fast to pull together, and can stay in the refrigerator for a couple of days,
You can make this with either chickpeas, tempeh or a combination of both.
8 ounces of Tempeh or 15 ounce can of chickpeas (garbanzo beans)
2-3 scallions - finely sliced.
5-6 tablespoons chopped, fresh dill (more or less to taste)
1 to 2 stalks celery - finely chopped
Juice from 1/2 lemon
2 tablespoons sour cream
2 tablespoons mayonnaise (can use additional sour cream instead)
salt and pepper to taste
Steam Tempeh for 20 minutes and let cool. Cut into small cubes.
- If using chickpeas, chop into large pieces. Add to tempeh if using both.
- Add the lemon juice, dill, celery and scallions and mix well.
- Add the mayonnaise and sour cream. If you're a vegan, simply substitute with a vegan mayo.
- Toss well and chill for 30 minutes or overnight in the refrigerator.
Vegetarian "Beef" Pizzaiola
This is a twist on an old classic that I grew up on. I swapped out the beef, of course, and used Tempeh. I also needed something quick and easy so I gabbed a can of spiced tomatoes. For such a quickie recipe it came out delicious.
String beans 1/2 lb.
8 ounces Tempeh
16 ounce can of Muir Glen, Organic Diced Tomatoes: Fire Roasted with Medium Green Chillies (or other brand of your choice)
Extra-virgin olive oil
Salt and pepper to taste
- Add olive oil to hot pan. Allow to heat up and then add Tempeh.
- Cook Tempeh on both sides until light brown.
- While you're doing that, steam the string beans for about 5 to 7 minutes. This will speed up the cooking process when you add them to the sauce.
- Add the tomatoes and string beans to the pan with the Tempeh.
- Cook on low heat until water from tomatoes reduces.
Vegetarian, Faux Crab and Veggie Cakes
I made these delicious faux crab cakes this weekend. The prepping took a bit of time but it was worth it. They're crunchy on the outside and nice and moist on the inside; just perfect.
This will make eight, small crab cakes.
One 8-ounce package tempeh, or 4 ounces of tempeh and half of a 15 ounce can of chickpeas
1/3 cup finely diced yellow onion
1/3 cup finely diced red bell pepper
1/3 cup finely diced celery
2 teaspoon capers, drained and chopped
2 tablespoon chopped, fresh Italian parsley
1 teaspoon Dijon mustard
1 and 1/4 teaspoons kelp powder
1/8 teaspoon cayenne
1 large beaten egg
2 teaspoons Old Bay seasoning
3/4 cup, whole-wheat Panko breadcrumbs
Salt and pepper
Extra-virgin olive oil
Lemon wedges to squeeze on top optional, but good
- Steam the tempeh for approximately 25 minutes.
- In the meantime, finely dice the pepper, onion, and celery.
- Heat 1 tablespoon of the olive oil and add the diced vegetables. Cook until the vegetables are soft and the onions are transparent. This will take approximately eight minutes. When done, pull off the heat and let cool.
- Once the tempeh has cooled, place in a bowl and either use your fingers, a fork, or a potato masher to create a mashed consistency. If using chickpeas, mash those, too.
- Add to the mashed tempeh the cooled vegetables, Dijon mustard, kelp powder, cayenne, 1 teaspoon Old Bay, a pinch of salt and pepper, Capers, Parsley, beaten egg and approximately 1/4 cup breadcrumbs.
Note: add the breadcrumbs slowly. If the mixture is very wet you may need to add the full 1/4 cup. If not, add just the amount needed to allow cakes to stay together.
- Mix together half a cup breadcrumbs and one teaspoon of Old Bay and dredge the cakes in the mixture. (if not sticking well, or want a crispier cake, can dredge cakes in beaten egg before adding to the breadcrumbs.
- Heat 1 tablespoon of olive oil in frying pan.
- Over medium heat, cook vegetarian crab cakes for approximately three to four minutes on each side, or until browned.
- Serve with lemon wedges and sprinkle with Old Bay seasonings.
I got my inspiration for the recipe above from the cookbook, "The Sexy Vegan Cookbook," by Brian L. Patton. Great book.
Teriyaki Tempeh with Portobello mushrooms
This recipe has all the elements I love in a good vegetarian dish. It's fast, delicious, versatile and has a complete protein Tempeh.
Tempeh (approx 6 ounces or 1/2 standard package)
2 large Portobello mushrooms or 1 cup chopped broccoli
1/2 cup cooked Quinoa
1 tablespoon olive oil
1 teaspoon grated, fresh ginger
1 crushed garlic clove
2 tablespoon soy sauce
1 teaspoon cornstarch or arrowroot
1 tablespoon xylitol
pinch of crushed red pepper
- Prepare teriyaki sauce. In a bowl combine soy sauce, xylitol, ginger, crushed garlic (do not add cornstarch yet). Mix well.
- For the Tempeh, there are two cuts you’re going to make. Slice the tempeh in half to make it thinner. Then cut into triangles.
- Marinate tempeh in teriyaki mixture for approximately 15 to 20 minutes. Because it's thin, it will absorb the marinade quickly.
- After removing tempeh from teriyaki, add the cornstarch. This will thicken the sauce as it cooks.
- Heat up the pan over medium head, preferably non-stick, and add olive oil.
- While pan is heating, clean and slice portobello mushrooms.
- Cook tempeh in pan on both sides until it starts to color. Then add mushrooms and stir-fry for a couple of minutes.
- Add the teriyaki sauce to the pan and mix until tempeh and mushrooms are completely coated, and the sauce has thickened.
- Remove from heat the enjoy on top of a bed of Quinoa!
*The teriyaki sauce is adapted from a recipe in " Good Food Made Simple, Vegetarian," published by Paragon Inc.
Mock Tuna Salad
Once in a while, I get in the mood for an old-fashioned tuna salad sandwich with a side of potato chips. This recipe hits the spot every time.
8 one package of tempeh (steamed) or 15 ounce can chickpeas
3 tbsp. finely chopped red or yellow onion
3 tbsp. finely chopped celery
1 tbsp. finely chopped capers
2 tbsp. Mayo or vegan mayo product
1/4 tsp. Kelp powder
- Steam tempeh for 25 minutes, let cool completely. If using canned chickpeas, they’re already cooked.
- Use a fork to flake the tempeh (crush chickpeas with fork or potato masher).
- Add onion, celery, capers, kelp powder and mayo.
- Mix well and serve.
There are some things you can do to reduce the number and level of chemical pesticides in your produce. This is the most effective.
Use these flavor and protein swaps to revamp, or vegetarianize, almost any recipe.
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