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Tempting tempeh: easy vegetarian (and protein-rich) recipes

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Time for a break from your typical vegetarian protein sources! Introducing tempeh, a nutritious and vegetarian protein-rich food that’s helping vegetarians and adventurous foodies meet their daily nutrition requirements.

With great flavour absorption, a hearty texture, and a mild nutty flavour, tempeh is the perfect ingredient to add variety to daily diets. It’s high in protein, vitamins, and minerals but low in sodium and carbs.

It’s easy to cook and can be seamlessly incorporated into a variety of cuisines making it perfect for curries, stir-fries, kebabs, rolls and so much more. Here are two recipe suggestions:

Tempeh kathi roll

Ingredients

  • Tempeh cubes
  • Broken Cashew paste
  • Sliced onions
  • Sliced coloured peppers
  • Jeera powder
  • Chat masala
  • Kashmiri chilli powder
  • Tomato ketchup
  • Salt to taste
  • Oil
  • Fresh coriander
  • Ginger garlic paste
  • Curd
  • Kasurimethi
  • Roti/ Indian Bread of your choice

For the onion tomato masala

  • Onion
  • Tomato
  • Tomato puree
  • Ginger garlic paste
  • Kashmiri chilli powder
  • Turmeric powder
  • Bayleaf
  • Cardamom green
  • Cinnamon
  • Oil

Marinate the tempeh cubes with turmeric powder, Kashmiri chilli powder, ginger garlic paste, curd and salt. (You can skip this step if using marinated cubes.)

Slice onions and peppers.

To make the onion tomato masala, first finely chop onions and tomatoes.

Heat some oil in a pan. Add bay leaf, cardamom and cinnamon to it. Once they start to splutter, add the onions and fry till golden brown.

Take ginger garlic paste in a different bowl. Add Kashmiri chilli powder, turmeric powder along with little water to form a thick paste.

Pour the paste into the onions and cook for 05 minutes.

Add chopped tomatoes and cook for 05 mins.

Add the tomato puree and cook for 10 minutes.

Once the oil separates, switch off the gas and the gravy is ready for use.

To make the filling, first heat some oil in pan.

Add sliced onions and sauté for 5 mins.

Add pepper and sauté for 5 mins.

Add jeera powder, chat masala, tomato ketchup, onion tomato masala, cashew paste and fresh coriander. Stir well.

Cook for 5 mins. Then keep aside and let it cool.

Now sauté the marinated tempeh cubes for 5 minutes until crispy.

Place the cubes onto the roti along with the filling. Fold the roti inwards at the bottom and then fold from both sides to form a drum shape.

Cut into two and serve.

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tempeh bhurji
Source: IANS

Tempeh bhurji

Ingredients

  • Tempeh cubes
  • Turmeric powder
  • Fresh ginger
  • Onions
  • Fresh coriander leaves
  • Milk
  • Black pepper powder
  • Oil
  • Salt to taste

Crumble the tempeh cubes by hand and set aside.

Finely chop onions, green chillies, ginger and coriander leaves and keep aside.

Heat oil in a pan. Add chopped ginger and sauté for 30 seconds.

Add chopped onions and sauté for 5 mins or until they turn translucent.

Add chopped green chillies, turmeric powder and crumbled tempeh. Sauté for 7 mins.

Add salt, black pepper powder and fresh coriander leaves. Sauté for 2 more minutes. Add salt to taste.

Pour in the milk and sauté for 2 more minutes.

Serve hot with some pao or sliced bread of your choice.

Recipes courtesy: Hello Tempayy, IANS

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