Recipe: Tempeh Fried Quinoa. Easily assimilated protein & dietary fiber.

Tempeh is a traditional soy product originally from Indonesia. It is made by a natural culturing and fermentation process that binds the soybeans into a cake form. The fermentation process reduces the phytic acid in soy, which in turn allows the body to absorb the minerals that soy provides making it the healthier alternative to tofu.

Like tofu, tempeh is made from soybeans, but it is a whole soybean product with different nutritional characteristics and textural qualities. Tempeh’s fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber, and vitamins.

Quinoa is considered an “ancient grain” since it has been around for centuries and used extensively by the ancient Incas. It is a very healthy alternative to rice and other grains and one of the only vegetarian proteins that is considered a complete protein. This means that it contains adequate amounts of all nine essential amino acids. It is important to rinse the quinoa well before use. I cooked the quinoa in vegetable broth, but water can be used as well.

This is a fun take on traditional vegetable fried rice. The recipe can also be made using a variety of meats such as pork, chicken or shrimp.

Serves 4

Ingredients needed

2 tablespoon sesame oil
8 ounces tempeh, sliced
3 green onions and tops, chopped
1 carrot, cut in julienne strips
1 cup broccoli florets, cut into small pieces
1/2 cup pineapple, cubed
3 egg whites, slightly beaten
4 cups cooked quinoa
2 tablespoons soy sauce

Cooking instructions

Heat 1 tablespoon sesame oil in a large skillet or wok over medium heat. Pan fry the tempeh until each side is golden brown. Remove from pan.

Heat remaining oil. Add the onions, broccoli and carrot and stir fry until tender. Add the pineapple and stir fry a few minutes longer until carrots are crisp. Add the egg and cook, stirring gently, until cooked.

Mix in cooked tempeh, quinoa and soy sauce. Cook a few minutes until quinoa is thoroughly heated and ingredients are thoroughly mixed.

Recipe by Michelle


One Response to Recipe: Tempeh Fried Quinoa. Easily assimilated protein & dietary fiber.

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