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
| Calories | 602.5 kcal | Monounsaturated Fat | 21.5 g |
| Protein | 28.3 g | Polyunsaturated Fat | 11.2 g |
| Soy Protein | 18.5 g | Total Carbohydrate | 35.9 g |
| Fat | 42.8 g | Dietary Fibre | 4.5 g |
| Saturated Fat | 6.3 g | Viscous Fibre | 0 g |
Vegetable Tempeh Stew (inspired by the traditional Brazilian dish Moqueca)
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
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Leave the cashew nuts soaking in warm water for 20 minutes.
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In a large saucepan, over medium heat; add oil and onion; cook until softened (about 5 minutes).
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Add the garlic and the tempeh.
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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.
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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.
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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.
Nuts & Seeds, Plant Protein, Viscous Fibre, Oils (MUFAs)
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