Vegetable Tempeh Stew (inspired by the traditional Brazilian dish Moqueca)

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Portfolio Diet Score: 8 points per serving

  • Nuts & Seeds: 4 points
  • Plant Protein: 2 points
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 1.5 points

Nutrition Information

Calories602.5 kcalMonounsaturated Fat21.5 g
Protein28.3 gPolyunsaturated Fat11.2 g
Soy Protein18.5 gTotal Carbohydrate35.9 g
Fat42.8 gDietary Fibre4.5 g
Saturated Fat6.3 gViscous Fibre0 g
(1 serving – 400 g): 1/4 recipe

Vegetable Tempeh Stew (inspired by the traditional Brazilian dish Moqueca)

Difficulty: Intermediate Prep Time 20 min Cook Time 30 min Total Time 50 mins Servings: 4 Calories: 602.5 kcal (per serving)

Description

Portfolio Diet Score: 8 points per serving

  • Nuts & Seeds: 4 points
  • Plant Protein: 2 points
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 1.5 points

Ingredients

Instructions

  1. Leave the cashew nuts soaking in warm water for 20 minutes.

  2. In a large saucepan, over medium heat; add oil and onion; cook until softened (about 5 minutes).

  3. Add the garlic and the tempeh.

  4. Add bell peppers, eggplant, and stir-fry for 5 minutes. Then add canned tomatoes, tomato sauce, and cumin. Lower the heat and simmer for 5 minutes.

  5. Blend with a blender or food processor the cashew nuts with 1 cup of water until a smooth cream is formed. Add to the saucepan.

  6. Add cilantro, salt, and pepper if desired, and serve.

Note

  • You can add any sort of veggies to the stew, such as green beans, baby carrots and baby corn.
  • This dish goes well with a side of roasted asparagus or cauliflower or other roasted vegetables.
Keywords: Nuts & Seeds, Plant Protein, Viscous Fibre, Oils (MUFAs)

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