Vegetable Tempeh Stew

If the word tempeh scares you hang on with me for a second.

Today’s post is the latest Recipe Redux.  This months theme was to pick an ingredient that I’ve been wanting to try but just haven’t yet.  I’m showing you how I am cooking with something new in 2016!  That ingredient is tempeh.

I know many of you are wondering what the heck is tempeh and I don’t blame you for thinking that very question.  Simply put tempeh is an ancient food and is made by fermenting soy beans.  You may have heard me talk a lot about including more fermented foods into your diet to promote good gut health.  Including things like kombucha and raw sauerkraut are great ways to incorporate beneficial bacteria for optimal health.  Tempeh is another option to introduce a fermented food to your life.

Tempeh is high in fiber (7 grams) and protein (16 grams) but is relatively low in carbohydrates with only 10 grams per 3 ounces.  It is an ideal food to add for those that are avoiding meat proteins but meat eaters need not live in fear of using tempeh in their diets as well.  It can have health benefits for everyone!

Fermented soy, such as tempeh, is the only type of soy that I normally recommend for many different reasons.  More than 90% of soybeans grown in the US are genetically modified and are heavily sprayed with chemical herbicides.  Unfermented soybeans naturally contain “antinutrients” that can prevent your body from utilizing certain vitamins and minerals.  Soy also contains compounds that resemble human estrogen and can disrupt hormone function.  When the soy is organic and fermented it doesn’t have these same negative effects.  Even in places like Asia they traditionally consume the fermented version of soy products.

If you aren’t on board with tempeh quite yet then you can still enjoy this recipe.  You can switch out the tempeh for lentils, beans, or even cooked organic chicken.

What is one ingredients that you have been wanting to try out in the kitchen but just haven’t gotten around to it yet?

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Prep Time 10 minutes

Cook Time 35 minutes

Total Time 45 minutes

Servings 6

Author Sara

Ingredients

• 1 tablespoon coconut oil
• 8 ounces organic tempeh crumbled (sub lentils, beans, or cooked organic chicken if desired)
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoon ground coriander
• 2 teaspoons ground turmeric
• 2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 inch fresh ginger grated
• 1/2 teaspoon cayenne pepper
• 2 large sweet potatoes diced into 1/2 inch cubes
• 1 head cauliflower stem removed and cut into 1 inch pieces
• 4-6 cups water or vegetable broth enough to cover the veggies
• 3 tablespoons tomato paste
• 1 cup coconut milk
• 1 head kale stems removed and cut into 1 inch pieces (sub spinach if desired)
• 1 tablespoon arrowroot powder
• Cilantro to garnish optional

Instructions

1. In a large stock pot over medium heat melt the coconut oil.
2. Add the tempeh crumbles and saute until golden brown, about 8-10 minutes.
3. Add all of the spices and toast slightly for a few minutes until fragrant.
4. Add the cubed potato and cauliflower pieces.
5. Cover with water and add tomato paste, cover with a lid, and simmer until the vegetables are tender, about 15-20 minutes.
6. Once the veggies are cooked add the coconut milk and kale to just wilt the greens.
7. In a small bowl add the arrowroot starch and spoon 1 tablespoon of the stew broth and mix to form a paste.
8. Add the paste back to the stew and stir to thicken.
9. Allow everything to come together and thicken more by cooking 5 more minutes.
10. Serve with cilantro.
11. Store leftovers in an airtight contain for up to one week.
12. Freeze leftovers for one month.

Recipe Notes

*choose organic ingredients when possible.