Arroz con Tempeh
Arroz con Tempeh serves: 4 (2 cups (480 ml) per serving)
Prep Time: 15 minutes | Cook Time: 60 minutes | Total Time: 1 hour 15 minutes
Ingredients:
- 3 Tbsp olive oil, divided
- One 8-oz (227-g) package tempeh, cut into 3/4” (2 cm) cubes
- 1 medium onion, chopped
- 1 red bell pepper, thinly sliced
- 3 garlic cloves, minced
- 1 tsp dried oregano
- 1 tsp Italian seasoning
- 1/2 tsp ground cumin
- 1/2 tsp ground turmeric
- 1 tsp salt
- 1/8 tsp black pepper
- 1 cup (183 g) dry short-grain brown rice
- One 28-oz (794-g) can diced tomatoes
- 1 3/4 cups (420 ml) low-sodium vegetable broth
- 1 bay leaf
- 1 cup (134 g) frozen green peas, defrosted
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- In a medium Dutch oven, heat 1 Tbsp oil over medium heat. Add tempeh and cook, stirring frequently, for 4–5 min, or until lightly golden on most sides. Remove from pot with a slotted spoon and set aside.
- Add remaining 2 Tbsp oil to Dutch oven and add onion, red bell pepper and garlic. Cook over medium heat for 5 min, or until vegetables are starting to soften. Add oregano, Italian seasoning, cumin, turmeric, salt and black pepper and cook an additional min.
- Add cooked tempeh, rice, tomatoes, broth and bay leaf. Stir to combine. Raise heat and bring to a boil, then immediately reduce heat to low and simmer, covered, for about 50 min, or until rice is cooked through and almost all of the liquid has evaporated.
- Add peas and stir to combine. Remove bay leaf and compost/discard. Season to taste with additional salt and black pepper, if needed. Enjoy immediately.
Notes:
Storage tip: Arroz con Tempeh can be stored in an airtight container in the refrigerator for up to 5 days, or frozen in an airtight container for up to 3 months.
Reheating tip: In a pan over medium heat, reheat Arroz con Tempeh with 1–2 Tbsp water or vegetable broth until warmed through.
Make it soy-free: Replace tempeh with seitan or chickpeas. If using chickpeas, skip step 2 and add chickpeas in step 4 in place of the cooked tempeh.
Make it nightshade-free: Replace red bell pepper with zucchini and replace canned tomatoes with 3 1/3 cups No-Mato Sauce (see recipe below or on this page here).
Nutrition Information Per Serving:
476 calories, 18.6 g total fat, 3.4 g saturated fat, 4.4 g polyunsaturated fat, 9.9 g monounsaturated fat, 0 mg cholesterol, 913 mg sodium, 915 mg potassium, 62.1 g total carbohydrates, 10.8 g fiber, 11.3 g sugar, 20 g protein, 17% calcium, 28% iron
No-Mato Sauce
Serves: 5 cups (1.2 liters)
Prep Time: 10 minutes | Cook Time: 20 minutes | Blend Time: 5 minutes | Total Time: 35 minutes
Ingredients:
- 2 Tbsp olive oil
- 12 carrots (about 2 pounds or 900 g), scrubbed and cut into chunks, peeling optional (about 6 1/2 cups chopped)
- 1 tsp salt
- 1/4 tsp onion powder
- 2 1/2 cups (600 ml) water
- 2 Tbsp balsamic vinegar
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- In a large pot, heat oil over medium heat. Add carrots, salt and onion powder, and sauté for 3–4 min. Add water and bring to a boil. Immediately reduce heat to low and simmer, covered, for 10 min, or until carrots are tender.
- Transfer the mixture to a high-speed blender, being careful not to fill the blender more than half way. Add vinegar and blend until smooth. Use No-Mato Sauce in place of diced or crushed tomatoes, or instead of tomato sauce.
Notes:
Storage tip: Leftover sauce can be stored in a sealed container in the refrigerator for up to a week, or in the freezer for up to 4 months. Store in freezer in 1-cup (240-ml) servings for future recipes.
To serve 2 people: Double the recipe.
Nutrition Information Per Serving:
120 calories, 5.7 g total fat, 0.7 g saturated fat, 0.7 g polyunsaturated fat, 4 g monounsaturated fat, 0 mg cholesterol, 582 mg sodium, 533 mg potassium, 16.7 g total carbohydrates, 4.6 g fiber, 7.7 g sugar, 1.6 g protein, 5.5% calcium, 2.9% iron
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