I feel you’ll love this recent and wholesome Tempeh Lentil Salad! This recipe is filled with nourishing substances that assist optimum digestion, plus it serves up 32 grams of protein. It’s excellent for Summer time or anytime you’re on the lookout for one thing you may serve heat or chilled!
When you’re a vegetarian, or just need to incorporate extra crops into your weight loss plan, lentils have unbelievable advantages in your well being! They’re a superb supply of protein and iron and are nice in your digestive well being since they’re excessive in fiber and likewise include 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 made out 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 shouldn’t be accessible or to your style, you may at all times substitute hen for a further protein supply on this recipe.)
A wholesome and numerous intestine microbiome helps assist the steadiness of our hormones, a sturdy immune system and impacts how effectively we take in the vitamins within the meals we eat. (Try this podcast the place I actually dive into how intestine well being impacts your total 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.
It is a tremendous simple meal to place along with plenty of variations you may strive relying in your preferences and what’s in season. Let me know the way you prefer it!
Tempeh Lentil Salad
Yield: 4 servings
You will have: measuring cups and spoons, chopping board and knife, baking sheet, parchment paper (non-obligatory), medium sized mixing bowl
Key: T = Tablespoon; tsp = teaspoon 
Substances:
- 1 T olive oil
- 12 oz tempeh, lower 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 giant bunch)
- 1 T lemon juice
- 1 cup plain, nonfat Greek yogurt*
*You possibly can 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, 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.
Diet Information
I hope you take pleasure in this recipe! Let me know within the feedback beneath if you happen to 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-Based mostly 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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