Are you a fan of tempeh? I’m surprised by how many people have never heard of it. I may never have discovered it had my mom not experimented with tons of vegan recipes when I was a kid. Although we don’t follow a strictly vegan diet now, we still cook with many of the goodies we discovered during that phase, with our favorite being tempeh. Tempeh is an ancient grain that’s made from fermented soybeans. It’s fairly high in protein (about 16 grams per 3 ounces), while being relatively low cal and low in fat (170 cals and 5 g fat per 3 oz). It’s great at soaking up flavors such as soy sauce and/or ginger, so I love tossing it into my stir fries to add some lean protein. Here, I sauté it with veggies and wrap it up in a tortilla for a delicious, guilt-free dinner! These healthy burritos make for a quick weeknight dinner.
Here’s what tempeh looks like if you’re unfamiliar with it. It can usually be found in the “health” foods section of major grocery stores (near the soy products).
Tempeh Vegetable Burritos
Yield: 4 servings
Time: 30 minutes total
1 onion, diced
½ of a jalapeño pepper, diced into small pieces
3 cloves garlic, minced
¼ tsp. salt (I use a hickory smoked salt to add more flavor. Regular table salt works fine, too)
1 tbsp. cumin
¼ cup soy sauce
2 tbsp. extra virgin olive oil (EVOO)
1 red bell pepper, diced
1 orange or yellow bell pepper, diced
3 zucchini, diced
2 yellow summer squash, diced
6 oz. tempeh, cut into bite-sized cubes
1 cup frozen corn, defrosted
15 oz. black beans, drained and rinsed
¼ cup scallions, diced
(optional: 4 chicken breasts, diced into bite-sized pieces and sautéed in garlic, a squeeze of lime juice, and olive oil until cooked through. Of course, this would mean the recipe is no longer vegetarian or vegan.)
1. In a skillet or wok over medium heat, sauté the onions, jalapeño, garlic, salt, and cumin in EVOO. Once the onions begin to soften, add in the peppers, zucchini, summer squash, and soy sauce. Cook for another 3 minutes.
2. Add the tempeh, corn, and black beans. (Stir in the cooked chicken, if non-vegan/vegetarian.) Cook, mixing occasionally, for about 5 minutes.
3. Warm the tortillas gently in the microwave. Place the tempeh/veggie mixture on top of the warmed tortillas. Sprinkle diced scallions on top.
Serve with your favorite toppings such as salsa, sour cream, and/or guacamole.