Herbed Tempeh with Bulgur and Steamed Vegetables
30 min 1 serving 560 kcal · 35.8 g proteinLevel: Beginner
The nutritionist's note
560 kcal for 36 g of protein: 25 g from the tempeh, 7 g from the bulgur. The grain and the fermented soy complement each other on their limiting amino acids. 15 g of fibre and 6.3 mg of non-heme iron, with the lemon juice and raw herbs as vitamin C sources. 0 µg of B12: no fortified ingredient here.
Ingredients
1 serving
- tempeh130 g
- bulgur55 g
- courgette120 g
- carrot100 g
- green beans80 g
- olive oil5 g
- lemon juice15 ml
- mixed fresh herbs15 g
- garlic6 g
Method
- 1
Tip the bulgur (55 g) into a bowl, cover with twice its volume of boiling salted water, put a plate on top and let it swell for 15 minutes without touching it.
- 2
Cut the courgette (120 g) into half-moons, the carrot (100 g) into rounds and the green beans (80 g) in half.
- 3
Steam the vegetables for 10 minutes, carrot first, courgette and green beans after 4 minutes.
- 4
Cut the tempeh (130 g) into 1 cm batons and pat them dry.
- 5
Brown them for 6 minutes in a pan with 5 g of olive oil, turning them only once per side.
- 6
Add the chopped garlic (6 g) off the heat; it cooks in the residual warmth without burning.
- 7
Fluff the bulgur with a fork and fold in the chopped herbs (15 g) and the lemon juice (15 ml).
- 8
Plate the bulgur, the steamed vegetables and the browned tempeh.
Nutrition facts
per serving
| Energy | 560 kcal |
|---|---|
| Protein | 35.8 g |
| Carbohydrates | 61.5 g |
| Fat | 19 g |
| Fibre | 15.7 g |
| Iron | 7.5 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
- gluten
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