Regular Foods · Bulk Protein Prep · by Rowan
Rowan's Lemonleaf Tempeh
Lemon-Herb Tempeh Crumble
Steaming softens tempeh before a lemon-herb broth carries it through the week. Regular Foods / after recovery only; use soy, lemon, and herbs when cleared. Use it three ways: spoon into a cottage-cheese taco bowl, add to a soft egg scramble, or simmer briefly in no-salt-added tomato sauce.
- Total time
- 35 min
- Yield
- 8 small meal-prep servings
- Serving
- About 1/2 cup
- Texture
- Fine, tender crumbles with light broth
Ingredients
- 16 ounces plain tempeh
- 1 1/2 cups no-salt-added vegetable broth, divided
- 2 tablespoons lemon juice
- 1 teaspoon finely grated lemon zest
- 1 teaspoon dried parsley
- 1/2 teaspoon dried thyme
- 1/2 teaspoon garlic powder
Directions
- 1
Cut the tempeh into four pieces. Steam for 10 minutes, cool briefly, then crumble very finely with your fingers or a fork.
- 2
Place the crumble in a wide skillet with 1 cup broth, lemon juice, zest, parsley, thyme, and garlic powder. Simmer gently for 8 to 10 minutes, stirring, until tender and still moist.
- 3
Divide into eight shallow covered containers, adding a spoonful of the remaining broth to any dry-looking portion. Refrigerate or freeze within 2 hours.
- 4
Refrigerate for 3 to 4 days. For best quality, freeze portions for up to 3 months and thaw in the refrigerator.
- 5
To reheat, add 1 tablespoon broth or water, cover, and heat until 165°F / 74°C, stirring midway. Measure one portion and chew thoroughly.
PER SERVING
Nutrition
- Protein
- 10g
- Calories
- 115
- Carbs
- 6g
- Fat
- 6g
- Fiber
- 3g
- Sugar
- 1g
- Sodium
- 35mg
Estimated from plain tempeh, no-salt-added vegetable broth, lemon, and herbs. Contains soy; some tempeh contains gluten or grains, so check the package. Broth and tempeh brands can change sodium.
Source: Original Guild batch-prep formula. Storage and reheating language follows USDA leftover guidance; bariatric context follows UCSF protein and texture guidance.
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