High-Protein Tempeh Bowl for Gut & Heart Health

Описание: Hello Friends! Welcome back to HealthyMealsbyHong!
Today we’re making a super healthy and delicious recipe: How to Make Tempeh Taste Good without Steaming, Boiling, or Frying.
Tempeh is a fermented soy product that is incredibly nutritious. It is high in protein, prebiotics, fiber, and rich in vitamins and minerals. It is also low in sodium and carbohydrates.
It is a top rich spermideine foods list. Spermidine has been shown: Anti-aging Effects, Cognitive Function, Cardiovascular Health, and it may improve sperm quality and motility.
Research suggests that soy foods like tempeh may help:
• Improve cholesterol
• Lower blood pressure
• Support heart health
• Improve insulin resistance
• Reduce inflammation
• Ease hot flashes during menopause
• Promote strong bones
• Support digestion and regular bowel movements
• Help with weight management
• Provide probiotics for gut health
Tempeh is also gentle on digestion and usually does not cause bloating or gas. It can be a great alternative to beans for people with digestive issues like IBS.
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Ingredients
• 2 cloves garlic, chopped
• 1-inch piece ginger, peeled and chopped
• 2 tablespoons tomato paste
• 1½ tablespoons tamari less sodium soy sauce
• ¼ cup unsweetened tart cherry juice
• 1 tablespoon olive oil
• ½ teaspoon spicy curry powder
• 1 block tempeh
• 1 cup Brussels sprouts, cut in half
• Rice or quinoa to serve
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Instructions
1. Cut the tempeh in half, remove from the package, then slice into ½-inch strips, add to a big glass container.
2. In a bowl, mix all ingredients except the tempeh and Brussels sprouts, and rice.
3. Add the mixture over the tempeh, spread it evenly & coat well. Let marinate for 10–20 minutes.
4. Preheat oven to 500°F (260°C), or air fryer
5. Rinse and drain ⅔ cup rice or quinoa and start cooking it.
6. Place the marinated tempeh on one side of the pan and the Brussels sprouts on the other.
7. Turn the oven button to the broil setting, cook about 6 inch from the broiler.
8. Broil one side of the tempeh about 5 minutes, or until golden brown. Flip the tempeh, then broil another 4 minutes, or until golden brown.
9. Remove from oven and cool slightly.
10. Serve the tempeh and Brussels sprouts over cooked rice or quinoa. Squeeze fresh lemon juice on top. Enjoy!
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