I believe you’ll love this recent and wholesome Tempeh Lentil Salad! This recipe is filled with nourishing elements that assist optimum digestion, plus it serves up 32 grams of protein. It’s good for Summer time or anytime you’re on the lookout for one thing you possibly can serve heat or chilled!
In case you’re a vegetarian, or just need to incorporate extra vegetation into your food plan, lentils have unbelievable advantages in your well being! They’re a wonderful supply of protein and iron and are nice in your digestive well being since they’re excessive in fiber and in addition comprise prebiotics, which assist feed the nice micro organism in your intestine (1). They’ve additionally been proven to assist lower intestinal permeability which causes leaky intestine (2).
Tempeh is a flexible meals historically produced from soybeans that additionally comes with many well being advantages (3). It’s excessive in protein, prebiotics, and has been proven to assist contribute to restoration from train (4). (If tempeh shouldn’t be accessible or to your style, you possibly can all the time substitute hen for a further protein supply on this recipe.)
A wholesome and numerous intestine microbiome helps assist the stability of our hormones, a sturdy immune system and impacts how effectively we soak up the vitamins within the meals we eat. (Try this podcast the place I actually dive into how intestine well being impacts your whole physique!)
Bear in mind, what we eat performs an enormous position in how efficient our exercises are. We want the constructing blocks from our protein, carbs and wholesome fat to nourish and assist us from the within out.
This can be a tremendous straightforward meal to place along with numerous variations you possibly can attempt relying in your preferences and what’s in season. Let me know the way you prefer it!
Tempeh Lentil Salad
Yield: 4 servings
You’ll need: measuring cups and spoons, reducing board and knife, baking sheet, parchment paper (non-compulsory), medium sized mixing bowl
Key: T = Tablespoon; tsp = teaspoon 
Components:
- 1 T olive oil
- 12 oz tempeh, reduce into 1/2 inch cubes
- 1 tsp salt, divided
- 1⁄4 tsp pepper
- 1 15-oz can lentils, drained and rinsed
- 1 cup cherry tomatoes, sliced
- 1 medium purple onion, diced
- 1 cup parsley, chopped (about one massive bunch)
- 1 T lemon juice
- 1 cup plain, nonfat Greek yogurt*
*You’ll be able to substitute for the same dairy free product; the protein whole could change.
Instructions:
- Preheat the oven to 350 F and line a baking sheet with parchment paper.
- In a medium bowl, toss cubed tempeh, olive oil, 1⁄2 tsp salt and black pepper.
- Evenly unfold the cubed tempeh on the baking sheet. Bake for 30-35 minutes, flipping midway.
- In a medium sized bowl, combine lentils, tomatoes, purple onion, lemon juice and 1⁄2 tsp salt.
- Take away tempeh from the oven and as soon as cool, add to the lentil combination.
- Divide into 4 parts and serve topped with 1⁄4 cup Greek yogurt.
Diet Details
I hope you take pleasure in this recipe! Let me know within the feedback under in case you make it and the way it seems.
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- Ganesan, Kumar, and Baojun Xu. “Polyphenol-Wealthy Lentils and Their Well being Selling Results.” Worldwide journal of molecular sciences vol. 18,11 2390. 10 Nov. 2017, doi:10.3390/ijms18112390 Internet. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/
- Graf, Daniela et al. “Cooked Purple Lentils Dose-Dependently Modulate the Colonic Microenvironment in Wholesome C57Bl/6 Male Mice.” Vitamins vol. 11,8 1853. 9 Aug. 2019, doi:10.3390/nu11081853 Internet. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6724071/
- Chatterjee, Cynthia et al. “Soybean Bioactive Peptides and Their Practical Properties.” Vitamins vol. 10,9 1211. 1 Sep. 2018, doi:10.3390/nu10091211 Internet. https://pubmed.ncbi.nlm.nih.gov/30200502/
- Subali, Dionysius et al. “Soy-Primarily based Tempeh Wealthy in Paraprobiotics Properties as Practical Sports activities Meals: Extra Than a Protein Supply.” Vitamins vol. 15,11 2599. 1 Jun. 2023, doi:10.3390/nu15112599 Internet. https://pubmed.ncbi.nlm.nih.gov/37299562/
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