I feel you’ll love this recent and wholesome Tempeh Lentil Salad! This recipe is filled with nourishing components that assist optimum digestion, plus it serves up 32 grams of protein. It’s good for Summer season or anytime you’re searching for one thing you possibly can serve heat or chilled!
For those who’re a vegetarian, or just need to incorporate extra vegetation into your food plan, lentils have unimaginable 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 comprise prebiotics, which assist feed the great 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 will not be accessible or to your style, you possibly can all the time substitute hen for an extra protein supply on this recipe.)
A wholesome and various intestine microbiome helps assist the steadiness of our hormones, a strong immune system and impacts how effectively we take in 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 complete physique!)
Keep in mind, what we eat performs an enormous position in how efficient our exercises are. We’d like the constructing blocks from our protein, carbs and wholesome fat to nourish and assist us from the within out.
It is a tremendous simple meal to place along with plenty of variations you possibly can strive relying in your preferences and what’s in season. Let me know the way you prefer it!
Yield: 4 servings
You have to: measuring cups and spoons, reducing board and knife, baking sheet, parchment paper (elective), medium sized mixing bowl
Key: T = Tablespoon; tsp = teaspoon 
Elements:
- 1 T olive oil
- 12 oz tempeh, minimize 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 pink 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 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, pink 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.
Vitamin Details
I hope you take pleasure in this recipe! Let me know within the feedback beneath 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 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 Useful 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-Based mostly Tempeh Wealthy in Paraprobiotics Properties as Useful 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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