Hello friends! I hope that everyone’s fall is off to a great start! As I shared in my last post, with the cooler weather I’m very much into creating healthy, fall recipes in the kitchen. On that theme – I’m bringing you one of my favorite easy, weeknight dishes Broccoli, Cabbage & Tempeh Stir Fry. Yes, tempeh. Read on and give it a try!
If the vibrant colors of this dish aren’t enticing enough, let me share all of the power packed nutrients that you can find in this delicious vegan and gluten free dish.
Broccoli is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. These vegetables are known for their beneficial health effects. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables.
You get a double dose of these powerful cruciferous vegetables by including bright purple cabbage as well. Cabbage has an outstanding nutrient profile and is especially high in vitamins C and K. In addition cabbage improves digestion and can help combat inflammation. I personally love cabbage because it is an inexpensive, easy way to add to many recipes and the purple color is a beautiful addition!
For those unfamiliar with tempeh, before you omit it from the recipe, let me tell you more about this wonder food. I don’t each much red meat or poultry so when I’m looking for an extra boost of protein, I often turn to tempeh. Tempeh is a nutrient-dense soy product that is a good source of protein, iron, manganese, phosphorus, magnesium and calcium. It is also low in carbs and sodium. Tempeh contains prebiotics, which may improve digestive health and reduce inflammation. Tempeh is not for everyone (and you can certainly leave it out and this dish will still be delicious!), but I personally love the nutty, rich flavor and I encourage you to give it a try.
I also use a healthy dose of garlic and onions in this recipe. Both garlic and onions have been recognized for centuries for their medicinal properties, are packed with nutrients and have very few calories. Onions benefit heart health and are loaded with antioxidants and cancer fighting compounds. Garlic can help combat the common cold, can reduce blood pressure and improved cholesterol. I also find them tasty and flavorful and easy to add to so many dishes. I always have them on hand!
Now that you know all of the magic contained in this tasty recipe, let’s get cooking so you can experience it for yourself!
I’d love to work with you to create more healthy, fall recipes that work for your lifestyle. Click here to book a free, 50-minute session to start on your journey to wellness.
Happy Cooking!
Yours in wellness,
Mandy
Ingredients:
2 tablespoons pure sesame oil
1 cup onion, chopped
2 cloves garlic, minced
1 cup tempeh, cubed
Salt & pepper to taste
2 cups broccoli, cut into florets
2 cups purple cabbage, roughly chopped
1/3 cup vegetable broth
1 tablespoon tamari (a gluten free, soy sauce subsittute)
1 cup kale, firmly packed
Sesame seeds for garnish (optional)
Preparation:
- In a wok or very large skillet, heat the sesame oil over medium heat
- Add onion and garlic, sauté for approximately 3 minutes until they become fragrant
- Add tempeh and salt and pepper to taste, sauté for 5 minutes
- Add broccoli, cabbage, vegetable broth and tamari. Cover and let cook for 5 minutes
- Remove lid and add kale
- Turn up heat to medium/high. Add more salt and pepper to taste, stir and sauté about 5 minutes until all of liquid is absorbed and veggies are cooked
Serving: place on a plate or in a large bowl, sprinkle with sesame seeds and serve immediately.
Preparation note: you can omit the tempeh if it is not your jam, and you still have a tasty dish!