Smoky Garlic & Tomato Stew with Tempeh Chunks
Hearty, warming, nourishing…this stew doesn’t disappoint. Tempeh chunks add the perfect bite to this delicious, veggie-packed stew. Each serving contains 22g of supercharged protein.
Recipe by Better Nature
Contains: 132g of Supercharged protein
Prep time: 70 min (including marinating)
Serves: 6
Ingredients
3 x 200g Better Nature Organic Tempeh, torn into chunks
3 tablespoons extra virgin olive oil
6 garlic cloves, crushed
1 red onion, finely sliced
3 cans chopped tomatoes
1 teaspoon tomato puree
2 teaspoon brown miso paste
4 teaspoons smoked paprika
1 teaspoon oregano
1/2 teaspoon black pepper
1 teaspoon salt
200g mushrooms, finely sliced
2 courgettes, finely sliced
200g spinach
Whatever carb you like - we love pearl barley but you could do potato, sweet potato, pasta etc. Up to you!
instructions
In a bowl, mix together the peanut butter, lemon juice, chilli flakes, honey/maple syrup, half the soy sauce (2 tbsp) and half of the sesame oil (1 tbsp). Use a fork to whisk until fully combined.
Use your hands to tear the tempeh into small bite-sized chunks. Add the chunks to the marinade bowl, tossing until completely coated.
Set aside for 1 hour to allow the flavours to absorb into the tempeh. You can even do this the night before or morning of and leave it to marinade all day in the fridge for a more intense flavour.
After 1 hour, chop the mushrooms, pepper and spring onions. Heat the remaining sesame oil (1 tbsp) to a wok/large frying pan on a medium heat and add the chopped mushrooms, peppers and spring onions, along with a splash of water (about 2 tbsp), cover with a lid and steam for 10 minutes, mixing every now and then. Add the remaining soy sauce (2 tbsp) and mix again.
Add the tempeh and all the marinade, and mix well so all the vegetables are coated in the sauce. Cook for a further 5 minutes and enjoy!
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