Regular Foods · Dinner · by Rowan
Rowan's Tempeh Taco Hearth Bowl
Tempeh Taco Bowl
Steaming first keeps the tempeh tender before tomato and mild taco spices join the bowl. This is a Regular Foods / after recovery recipe; soy, beans, tomato, spice, and cheese each require clearance and thorough chewing.
- Total time
- 30 min
- Yield
- 4 small servings
- Serving
- About 3/4 cup
- Texture
- Tender crumbles with soft beans
Ingredients
- 1 package (8 ounces) tempeh
- 1 cup no-salt-added black beans, drained and rinsed
- 1 cup no-salt-added tomato sauce
- 1/2 cup water or unsalted vegetable broth
- 1 teaspoon mild chili powder
- 1/2 teaspoon ground cumin
- 1/4 teaspoon garlic powder
- 1/2 cup plain nonfat Greek yogurt
- 1/2 cup shredded reduced-fat cheddar cheese
Directions
- 1
Steam the tempeh for 10 minutes, then cool briefly and crumble it finely.
- 2
Put the tempeh, beans, tomato sauce, water or broth, chili powder, cumin, and garlic powder in a skillet.
- 3
Cover and simmer over low heat for 10 minutes, stirring twice, until the tempeh is tender and the mixture stays moist.
- 4
Divide among four small bowls. Top each with 2 tablespoons yogurt and 2 tablespoons cheese.
- 5
Eat protein first, take small bites, chew thoroughly, and stop at the fullness signal directed by your care team.
PER SERVING
Nutrition
- Protein
- 18g
- Calories
- 240
- Carbs
- 22g
- Fat
- 10g
- Fiber
- 7g
- Sugar
- 4g
- Sodium
- 330mg
Estimated from tempeh, no-salt-added black beans, tomato sauce, Greek yogurt, and reduced-fat cheese. Contains soy and milk; tempeh may contain gluten-containing grains. Brands and optional toppings change all values.
Source: Inspired by Mayo Clinic's tempeh-and-bean chili method and MyPlate's tempeh serving guidance; independently developed and worded as a small taco bowl.
PASS THE PLATE