This lunch has been a household staple since my husband and I got married.  At the time, I was looking for something healthy but filling enough to hold me through my 10-11 hour workdays at Cleveland Clinic. These bowls can be eaten warm or cold-  perfect for a hectic day or not being near a microwave. We’ve used barbecued chicken or pulled pork in the past, but lately I’ve been cutting back on the amount of meat I’m eating.  Tempeh is a great sub.

 

Are you reading and this asking yourself what the heck is tempeh??

It’s a traditional Indonesian food made by fermenting soybeans.  Tempeh has more protein and dietary fiber than tofu.  Some people prefer it’s nutty taste and consistency too.

 

Are you reading this and saying to yourself soy is unhealthy???

Yes, our amazing American ingenuity found a way to process the heck out of soy products and use them as additives in everything (yay for us…).

Yes, too much soy is bad.  What is too much?  Having soy at every meal (drinking soy milk for breakfast, tofu for lunch, and a soy burger for dinner).  This is why eating a variety of ALL foods is important.

For those without health issues affected by soy, small amounts are ok to eat.

Not all soy products are created equal.  Tempeh is fermented and tends to be digested easier than other forms.

Processed soy, like isolated soy protein or soy energy bars, are not.  They may also block mineral absorption in the gut- so any good nutrients you eat alongside that soy burger might not be put to use in the way your body needs.

Fermented foods like tempeh also help benefit the gut which is related to many health issues.  More on fermented foods and probiotics here.

 

Back to the recipe…

I used Lightlife Garden Veggie tempeh.

Unrelated… but I have to say the fakin’ bacon version is pretty amazing on a vegan Ruben sandwich.

I also used a dairy free version of cream cheese.  Kite Hill is ridiculously good, but Daiya is great as well.

 

This meal requires 2 simple tasks:

1. Chop veg
2. Brown tempeh in pan.

 

Combine ingredients with some cream cheese to bind it together.   You’ve got yourself a healthy lunch packed with nutrients to power you through the rest of your day!

Add a handful Siete Foods tortilla chips for crunch and enjoy!   Portion the chips out to not get caught mindlessly snacking 🙂

 

THE GOOD STUFF :

Nutrients from this meal to help you feel your best!

NUTRIENT	WHAT IT DOES…	INGREDIENTS
A	Eye health and vision Immune system support Wound healing	Carrot Red peppers Poblano peppers Smoked paprika
B Vitamins (B1, B2, B3, B5, B6, B7, B9)	Energy production Antioxidation DNA repair Skin, digestive system, nerve, GI tract health Toxin breakdown in liver Red blood cell production and health Immune system support Many other body functions	Black beans Corn Tempeh Black beans
C	Antioxidant Immune system support Wound healing Collagen production  Skin health Iron absorption	Red peppers Green peppers Corn Lime juice
Calcium	Muscle function Nerve signal conduction Hormones Teeth, bone health	Black beans Tempeh
Iron	Oxygen transport/storage Red blood cell function Anaerobic energy Numerous body functions	Black beans Green peppers Corn Cumin Tempeh
Potassium	Electrolyte balance	Black beans Red peppers Corn Tempeh
Insoluble fiber	Intestinal tract movement Supports good gut bacteria	Corn