The other day, I was excited to see an email from my old college roommate Dominique, who sent me an oishii (delicious) vegan, Asian-inspired recipe that we have both been oohing and awwing over. Dom and I met on move in day at school and we bonded over our matching Hello Kitty toasters, and were inseparable ever since. Oh the power of the kitty! We both obsessed over Japanese culture, fashion, and cuisine and used to have “Panda Food” for dinner about 5 nights a week. Wow have we both come a long way since our Panda Nights of ramen noodles, Ling Ling potstickers, and white rice! We’ve traded in our amateur “Panda Food” for some sophisticated recipes, good enough for a geisha.
I made a few tweaks to the original recipe to make it Rabbit Food Pyramid friendly, and used low sodium vegetable broth to stir-fry the veggies and tempeh instead of oil. Tons of Asian dishes are cooked in oils, which quickly adds countless calories and fat to a once healthy vegetable based dish. Olive oil is a great source of heart healthy fat when it is uncooked, but it’s properties are changed once it is heated to a certain degree, so I like to cook my vegetables in low sodium vegetable broth to achieve similar results.
Tempeh is one of my favorite proteins. It’s similar to tofu because it is made from soybeans, but it’s taste and texture are completely different. Tempeh is much more textured and firm since the soybeans are cooked and slightly fermented, and has a mild nutty flavor. It’s low in fat and high in protein and calcium, making it a great addition for stir-frys and salads.
Tempeh & Green Vegetables With Tangy Peanut Sauce
3oz tempeh, cubed
½ cup frozen spinach
½ cup green bell pepper, chopped
½ cup broccoli
¼ cup chopped yellow onion
¼ cup un-shelled edamame
¼ cup low-sodium vegetable broth
½ clove garlic, minced
1 Tbsp unsalted peanut butter
1 Tbsp low-sodium soy sauce
1 Tbsp apple cider vinegar
¼ tsp garlic powder
Pour vegetable broth into a pan over low heat. Combine tempeh, spinach, bell pepper, broccoli, onion, edamame, and garlic in the pan and cook until vegetables are tender and vegetable broth has been soaked in. In a separate bowl while vegetables and tempeh are cooking, whisk together all sauce ingredients; if desired, add a bit of water for a thinner consistency. Set sauce aside. When vegetables have finished cooking, add the peanut sauce and coat evenly. Enjoy warm.
The Rabbit Food Pyramid Breakdown
Produce: spinach, bell pepper, broccoli, onion
Whole Grain: you may enjoy with 1/2 cup cooked brown rice if desired.
Protein: tempeh and edamame
Plant Based Fat: peanut butter