My favorite protein at the moment is tempeh (tem-pay) and of course my whole-grain obsession of the century is quinoa (keen-wa)! Breaded and crispy foods are so yummy, but usually not very healthy. I typically eat my tempeh plain and grilled or in stir-frys so I decided it was time for a change. Since my obsession with quinoa is still going strong, I wanted to try “breading” my tempeh with it! It turned out so delicious and I loved the texture it gave. This meal turned out to be the ultimate protein power plate with 32 grams of protein! I can’t wait to add a boost of quinoa protein crust to my tofu next time!
Quinoa Crusted Tempeh
1/4 cup uncooked quinoa (any color will work, I used tri-colored)
1 Tbsp olive oil
1/4 tsp salt
1/4 tsp ground cumin
1/4 tsp lemon pepper
1/4 tsp paprika
1/4 tsp garlic powder
2 cups field greens
1 Tbsp white balsamic vinegar
Place oil a pan over medium heat and let the oil warm up. Place the uncooked quinoa in a separate bowl and set aside. Combine the egg and all spices (alt, cumin, lemon pepper, paprika, ad garlic powder) in a bowl and mix thoroughly. Dip the tempeh into the egg mixture, coating it completely. Then dip the tempeh in the dry quinoa until it is covered. Carefully place the tempeh in the pan and cook each side for about 3 minutes. Continue flipping until quinoa and tempeh start to brown. Remove the tempeh from the stove and cut into 1/2 inch thick strips. Place over a bed of fresh greens and top with white balsamic vinegar.
The Rabbit Food Pyramid Breakdown
Produce: field greens
Whole Grain: quinoa
Protein: tempeh and egg
Plant Based Fat: olive oil
As you know, I love experimenting with vegan cooking & baking. I think that it’s a fun challenge to make versions of my favorite treats without any animal products. My latest experiment was a vegan Chocolate Tofudding, made from only 3 ingredients: tofu, cocoa powder, and honey! Top it with some raw cacao nibs, and you have a gorgeous easy to prepare dessert or afternoon snack!
Makes 4 servings
1 package silken tofu
3 Tbsp unsweetened cocoa powder
3 Tbsp honey
Remove as much water from tofu as possible. Combine tofu, cocoa powder, and honey in a food processor and blend until smooth. Tofudding can be eaten right away, but I suggest refrigerating the tofudding for about one hour until it thickens.
One of my favorite new tricks is to cook veggies in low sodium vegetable broth instead of oil. When cooking with oil, it’s easy to loose track of how much you are using, and the calories and fat can add up quickly. Olive oil contains about 120 calories and 14 grams of fat per tablespoon compared to Pacific low-sodium vegetable broth, which has 15 calories per cup and zero grams of fat. This is an easy way to lighten up your dish, but still get the same sautéed texture. Olive oil is heart healthy and has tons of other benefits, but I usually like to use it with recipes that do not require heating/cooking it.
Tofu & Wild Rice Stuffed Pepper
½ cup cooked wild rice
1/5 package tofu
1 large red bell pepper
¼ cup minced onion
¼ cup shredded carrot
¼ cup baby spinach (packed)
¼ cup chopped celery
¼ low-sodium vegetable broth
¼ tsp minced garlic or garlic powder
½ tsp salt-free Italian herb seasoning
Preheat over to 350 degrees. Cook the wild rice to package instructions and set aside. Cut the bell pepper in half and remove seeds, set aside. In a pan over medium heat, combine the tofu, onion, carrot, baby spinach, celery, and garlic and sauté in the vegetable broth until vegetables are tender and liquid has been absorbed. After vegetables and tofu have finished cooking, combine with wild rice and Italian herb seasoning. Pour the mixture evenly into the bell pepper halves. Place on a baking sheet and bake for 30 minutes. If needed, add foil over the tops of peppers to eliminate burning.
The Rabbit Food Pyramid Breakdown
Produce: bell pepper, onion, carrot, spinach, and celery
Whole Grain: wild rice
Plant Based Fat: none in this dish