Healthy Tempeh Bologneseby Amylee Amos MS, RDN, IFMCPRecipes
If you’re new to eating tempeh, this is the recipe for you. It’s easy to make, bursting with flavor, and packed full of nutrients. Tempeh is an excellent protein source, providing 15 grams of protein per 3 oz serving and is a great choice for those looking to increase their intake of plant based protein or reduce their intake of animal products. Tempeh is made from fermented soybeans which are formed into a cake-like patty. Like tofu and other soy products, tempeh easily takes on the flavors you add to it, though on its own it has a mild, nutty flavor.
Beyond its protein content, tempeh is rich in nutrients including iron, magnesium, manganese, and calcium among others. It also contains phytonutrients known as isoflavones, which may help prevent cancer and other diseases. Tempeh is well worth adding to your rotation of proteins. Try out this tempeh bolognese over your choice of pasta or vegetables!
- 2 tbsp extra virgin olive oil
- 8 cloves garlic, minced
- 1 large onion, diced
- 8oz mushrooms, diced (cremini, portobello, shitake, etc.)
- 8oz tempeh, finely chopped
- 1 tsp red pepper flakes
- 1 tsp oregano
- ½ tsp basil
- ½ tsp thyme
- ½ tsp parsley
- 1 28oz can diced tomatoes
- 3 tbsp tomato paste
- 1 tbsp nutritional yeast
- Salt to taste
- Add olive oil to a medium sized pot and over medium heat saute the garlic and onions until translucent, about 6 minutes.
- Add the mushrooms and continue to saute about 4 more minutes.
- Add the chopped tempeh and all of the spices and herbs and continue to cook until the tempeh starts to brown slightly.
- Add the tomatoes and tomato paste. Stir well. And bring to a simmer.
- Simmer on low for 15 minutes (add water as needed to achieve desired consistency).
- Add the nutritional yeast and salt as desired.
- Serve over spaghetti squash, legume pasta, or pasta/vegetables of your choice! (pictured over spaghetti squash)