Tempeh is a plant-based protein source that originated in Indonesia. Tempeh is made from fermented soybeans that have been formed into a block, but store-bought tempeh may include additional beans and grains.
Tempeh adds a solid dose of protein to this recipe, along with a range of minerals. Tomato adds potassium and vitamins A and C, with the other veggies filling in the spectrum of other vitamins and minerals.
Scorecard
- Diet Quality Score = 77%
- Satiety Index Score = 73%
- Protein % = 23%
- P:E ratio = 0.7
Macros
One serve provides 360 calories, 27 g protein, 15 g fat, 26 g net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 6
- 620 g (22 oz) broccoli, florets roughly chopped into 1-inch pieces, stems trimmed, peeled, and cut into 1/2-inch-thick slices
- 550 g (19 oz) cauliflower, cored and cut into 1 ½” florets (the core can be cut into bite-sized chunks or rounds.
- 2.2 kg (4.8 lbs) tomatoes, roughly chopped
- 450 g (15 oz) Swiss chard, leaves roughly chopped and stems chopped into 1 ½” pieces
- 475 g (17 oz) red bell peppers, cut into ¾” pieces
- 1 ? cup (400 mL) canned lite coconut milk
- Two tablespoons red curry paste (for vegetarians, read ingredients to make sure it does not contain shrimp paste)
- One tablespoon of lemongrass stalks, tough outer layers removed, chopped
- Two tablespoons basil or Thai basil, if available, chopped
- One teaspoon of sea salt
- Pepper to taste
- Olive oil spray
- 480 g soy tempeh, cut into ½” cubes (tempeh with other grains is generally lower in protein)
Directions
- Spray a large Dutch oven or heavy, high-sided saucepan with olive oil spray. Add red curry paste and cook for 1-2 minutes. Add lemongrass and cook for an additional 30 seconds.
- Add red pepper and saute for a few minutes.
- Add cauliflower, broccoli, tomatoes, salt and pepper, and coconut milk. Cover the pan and cook for about 5 -10 minutes until vegetables have softened but are still firm.
- Add Swiss chard and tempeh and cook for a few more minutes until the Swiss chard has wilted and flavours to meld.
- Sprinkle with basil and serve.
More
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