The 411…Tempeh begins with whole soybeans, which are softened by soaking and dehulled, then partly cooked. Specialty tempehs may be made from other types of beans, wheat, or may include a mixture of beans and whole grains, but usually soybeans are the main ingredient. Since tempeh is made from whole soybeans, it is a fiber-rich food. Yay! Tempeh is a rich source of proteins, minerals, soy isoflavones and it is also contains a generous source of nutrients such as calcium, B-vitamins and iron. In addition, tempeh is a good source of monounsaturated fats and contains no cholesterol. The taste is nutty, meaty, and mushroom-like and you will love it as a meat substitution. By now, you should be able to find tempeh at any store, so try something new, you only live once.
- 1/2 tbs, canola oil
- 1/2 onion, finely chopped
- 1/2-3/4 cup organic ketchup, use more if needed
- 1/2 cup organic yellow mustard
- 2-3 tablespoons honey
- 2 tablespoons soy sauce or tamamri, (low-sodium)
- 2 tablespoons organic apple cider vinegar
- 1-2 tablespoons water, as needed
- Sprinkle of: cinnamon, chili powder, pepper, sesame seeds, red crushed pepper, and Cayenne pepper(optional for the cayenne pepper) NOTE: if you like heat add a pinch of cayenne pepper, only a pinch! If you do not like heat, leave out.)
- 1 packet of organic tempeh, chopped and crumbled
- Top with Spinach and olives, (or anything you fancy) I sometimes use hot sauce to counter out the sweetness
- Use whole-wheat Buns of whole-wheat English Muffins
- Preheat oven to 350.
- Add oil to a small pot over med. heat. Add onion and cook for about 3-5 mins, until soft. Now combine the next 7 ingredients. Turn on low and heat for five minutes, until it starts to bubble. Stir well.
- Add in crumbled tempeh and stir until incorporated.
- Pour into oven-safe casserole dish and place in oven. Cook at 350 F for 30 minutes, stirring occasionally.
- Spoon onto buns or english muffins and top with spinach (or other toppings.)
So Easy and Delicious.