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Tempeh Lentil Salad


I think you will like this fresh and healthy one Tempeh Lentil Salad! This recipe is packed with nutrients that support optimal digestion, and it also provides 32 grams of protein. It's perfect for summer or any time you're looking for something to drink hot or chilled!

If you are a vegetarian or simply want to incorporate more plants into your dietlentils Incredible benefits for your health! They are an excellent source of protein and iron and are great for your digestive health as they are rich in fiber and also contain prebiotics, which help feed the good bacteria in your gut (1). They have also been shown to help reduce intestinal permeability, leading to leaky gut syndrome (2).

Tempeh is a versatile food traditionally made from soybeans that also has many health benefits (3). It’s rich in protein, prebiotics, and has been shown to aid post-exercise recovery (4). (If tempeh isn't available or doesn't suit your taste, you can always substitute chicken for an extra source of protein in this recipe.)

A healthy and diverse gut microbiome helps support hormonal balance, a strong immune system, and affects how efficiently we absorb nutrients from our food. (Check out this podcast I really delve into how gut health affects your entire body!

Remember, what we eat plays a big role in how well we exercise. We need protein, carbohydrates, and healthy fats as building blocks to nourish and support us from the inside out.

This is a super simple meal with lots of variations that you can try depending on your preference and what's in season. Let me know how you like it!


Tempeh Lentil Salad

yield: 4 parts

You will need: Measuring cups and spoons, cutting board and knife, baking sheet, parchment paper (optional), medium mixing bowl

key: T = tablespoon; teaspoon = teaspoon

raw material:

  • 1 T olive oil
  • 12 ounces tempeh, cut into 1/2-inch cubes
  • 1 teaspoon salt, divided
  • 1⁄4 teaspoon pepper
  • 1 15-ounce can lentils, drained and rinsed
  • 1 cup cherry tomatoes, sliced
  • 1 medium red onion, diced
  • 1 cup parsley, chopped (about a large bunch)
  • 1 T lemon juice
  • 1 cup plain nonfat Greek yogurt*
    *You may substitute similar dairy-free ones; total protein amounts may change.

route:

  1. Preheat oven to 350 F and line a baking sheet with parchment paper.
  2. In a medium bowl, add the tempeh cubes, olive oil, 1⁄2 teaspoon salt, and black pepper.
  3. Spread the cubed tempeh evenly on the baking sheet. Bake for 30-35 minutes, flipping halfway through.
  4. In a medium bowl, combine lentils, tomatoes, red onion, lemon juice, and 1⁄2 teaspoon salt.
  5. Remove the tempeh from the oven and add to the lentil mixture once cool.
  6. Divide into 4 portions and top with 1⁄4 cup Greek yogurt.

nutrient content

Serving size: 1 serving

Serving size per recipe: 4

Calories per serving: Chapter 356

protein: 32 grams

carbohydrate: 48 grams

fat: 10 grams

I hope you enjoy this recipe! Let me know in the comments below if you made it and how it turned out.


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refer to:

  1. Ganesan, Kumar, and Baojun Xu. “Polyphenol-rich lentils and their health-promoting effects.” international journal of molecular sciences roll. 18,11 2390. 10 Nov 2017, doi:10.3390/ijms18112390 web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/
  2. Graf, Daniela et al. “Cooked red lentils dose-dependently modulate the colonic microenvironment in healthy C57Bl/6 male mice.” Nutrients roll. 11,8 1853. 9 August 2019, doi:10.3390/nu11081853 URL. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6724071/
  3. Chatterjee, Cynthia et al. “Soybean bioactive peptides and their functional properties.” Nutrients roll. 10,9 1211. 1 September 2018, doi:10.3390/nu10091211 web. https://pubmed.ncbi.nlm.nih.gov/30200502/
  4. Subari, Dionysius and others. “Soy tempeh rich in paraprobiotic properties as a functional sports food: more than just a protein source.” Nutrients roll. 15,11 2599. 1 June 2023, doi:10.3390/nu15112599 URL. https://pubmed.ncbi.nlm.nih.gov/37299562/

post Tempeh Lentil Salad first appeared in betty rocker.



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