I feel you’ll love this recent and wholesome Tempeh Lentil Salad! This recipe is filled with nourishing substances that help optimum digestion, plus it serves up 32 grams of protein. It’s excellent for Summer season or anytime you’re searching for one thing you possibly can serve heat or chilled!
In the event you’re a vegetarian, or just need to incorporate extra vegetation into your weight-reduction plan, lentils have unbelievable advantages on your well being! They’re a wonderful supply of protein and iron and are nice on your digestive well being since they’re excessive in fiber and likewise include 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 comprised of 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 just isn’t accessible or to your style, you possibly can all the time substitute rooster for a further protein supply on this recipe.)
A wholesome and numerous intestine microbiome helps help the steadiness of our hormones, a sturdy immune system and impacts how effectively we take up the vitamins within the meals we eat. (Take a look at this podcast the place I actually dive into how intestine well being impacts your whole physique!)
Bear in mind, what we eat performs a giant position in how efficient our exercises are. We’d like the constructing blocks from our protein, carbs and wholesome fat to nourish and help us from the within out.
This can be a tremendous simple meal to place along with a lot of variations you possibly can attempt relying in your preferences and what’s in season. Let me understand how you prefer it!
Tempeh Lentil Salad
Yield: 4 servings
You have to: measuring cups and spoons, chopping board and knife, baking sheet, parchment paper (optionally available), medium sized mixing bowl
Key: T = Tablespoon; tsp = teaspoon 
Substances:
- 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 crimson 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 complete might 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, crimson 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 Info
I hope you get pleasure from this recipe! Let me know within the feedback under in the event 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 Net. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/
- Graf, Daniela et al. “Cooked Crimson 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 Net. 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 Net. 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 Net. https://pubmed.ncbi.nlm.nih.gov/37299562/
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