TEMPEH + VEGGIES SPAGHETTI
I’m pretty sure pasta is my husband’s love language. Duke would eat “clean noodles”, as he calls them, (pasta with nothing on it) for every meal of the day if I let him.
So, naturally, any meal that consists of pasta in any form makes my boys happy!
Whether you have been cooking your whole life or just learning to find your way around the kitchen, spaghetti is a pretty simple meal to make. However, it is often filled with sausage or ground beef and packed with Parmesan cheese to create more flavor.
Sometimes these additions can turn it into a meal that slows you down instead of one that fuels your body... and if you are anything like me, you need all the energy you can't get!
I’m not a fan of fake meat substitutes due to the fact that they are usually full of ingredients that don’t add a whole lot of nutritional value.
And they often taste, well...fake.
That’s why tempeh (pronounced tem-PAY) is a great product to use in dishes that could really use a “meat like” flavor and texture if you are trying to eat a plant based diet . And it is great for added protein.
So what is tempeh?
- Tempeh is a nutritional superhero. Tempeh's fermentation process and it’s retention of the whole bean give it a higher content of protein, dietary fiber and vitamins compared to tofu, as well as firmer texture and stronger flavor.
- Tempeh is a great choice for people who have difficulty digesting plant-based high-protein foods like beans and legumes or soy foods such as tofu. Because tempeh is a fermented soy product, its enzymes are partially broken down, making it easier to metabolize.
- Tempeh has a bit of a nutty flavor and easily takes on the flavors of whatever you are cooking it with. It works great in tacos, stir fries, salads and just about anything else you can think of. It can be crumbled or cut into strips.
- Most grocery stores carry tempeh, you just might have to ask where to find it.
This recipe is my take on healthier, “meaty” spaghetti and a warm comfort food on a cold rainy day.
I’m still working on convincing Duke to eat more then just “clean noodles” and that vegetables will give him strong muscles like his dad… but this spaghetti is a start!
ENJOY!
Elizabeth
TEMPEH AND VEGGIE SPAGHETTI
dairy free
serves 6
INGREDIENTS:
- 1 bell pepper
- 1 medium zucchini
- 1 small onion
- 4-5 mushrooms
- *1 package of tempeh
- *3 cups marinara sauce
- 3 T (or more) nutritional yeast (this can be found in bulk at Winco, Whole Foods or New Seasons. It adds a cheese - like flavor and is packed with vitamin B12)
- 2 t garlic powder or minced garlic
- 1/4 t pepper
- 1/4 t sea salt
- A few dashes of cayenne pepper (optional)
- 1 package of whole wheat or brown rice noodles
*I used the Organic Three Grain Tempeh from Trader Joe’s for $1.39. It does contain barley which contains gulten but original tempeh is gluten free and only contains soy.
*I keep it super simple and use the jarred sauce but you can make your own too. I use the Organic Tomato Basil Marinara Sauce from Trader Joe’s.
*Anything goes with the veggies! Add whatever you think sounds good.
TO MAKE:
Heat about a tablespoon of olive oil in a large pan over medium heat and add chopped onion and crumbled tempeh.
To crumble the tempeh, simply break it up with your hands until it is all crumbled into bit sized pieces.
After the mixture begins to brown, add chopped bell pepper, zucchini and mushrooms. Stir well and let the veggies begin to cook up.
After a few minutes, add nutritional yeast, garlic, pepper, salt and cayenne pepper.
Let the veggies cook up until they are just beginning to soften and brown and then add the marinara sauce.
Let the sauce mixture simmer for 10 – 15 minutes on low so that all the flavors can combine and do their magic.
While your sauce is simmering, cook up some noodles in salted water.
TO SERVE:
Serve over noodles of your choice and top with fresh basil.
ENJOY!
[print_this]
TEMPEH AND VEGGIE SPAGHETTI
dairy free
serves 6
INGREDIENTS:
- 1 bell pepper
- 1 medium zucchini
- 1 small onion
- 4-5 mushrooms
- *1 package of tempeh
- *3 cups marinara sauce
- 3 T (or more) nutritional yeast (You can buy it in bulk at Winco, Whole Foods or New Seasons. It adds a cheese - like flavor and is packed with vitamin B12)
- 2 t garlic powder or minced garlic
- 1/4 t pepper
- 1/4 t sea salt
- A few dashes of cayenne pepper (optional)
- 1 package of whole wheat or brown rice noodles
*I used the Organic Three Grain Tempeh from Trader Joe’s for $1.39. It does contain barley which contains gulten but original tempeh is gluten free and only contains soy.
*I keep it super simple and use the jarred sauce but you can make your own too. I use the Organic Tomato Basil Marinara Sauce from Trader Joe’s.
*Anything goes with the veggies! Add whatever you think sounds good.
TO MAKE:
Heat about a tablespoon of olive oil in a large pan over medium heat and add chopped onion and crumbled tempeh.
To crumble the tempeh, simply break it up with your hands until it is all crumbled into bit sized pieces.
After the mixture begins to brown, add chopped bell pepper, zucchini and mushrooms. Stir well and let the veggies begin to cook up.
After a few minutes, add nutritional yeast, garlic, pepper, salt and cayenne pepper.
Let the veggies cook up until they are just beginning to soften and brown and then add the marinara sauce.
Let the sauce mixture simmer for 10 – 15 minutes on low so that all the flavors can combine and do their magic.
While your sauce is simmering, cook up some noodles in salted water.
TO SERVE:
Serve over noodles of your choice and top with fresh basil.
ENJOY!