The past 2 weeks I had the pleasure to work with Laura Fafard. Laura is a dietetic intern at Stony Brook University, who is very interested in the low FODMAP diet. She has developed a Vegan Menu Planning handout for those on the low FODMAP diet. Click here for Laura’s Vegan FODMAP diet handout
This week, we tried one of the recipes from her handout.
Here’s Laura’s post for you:
While developing the Vegan Menu Planning handout I came across this recipe for marinated tempeh; which I thought would be tasty on top of kale. I decided to test it out with Kate this week. Tempeh has a whopping 12 grams of fiber and 22 grams of protein per 4 ounces and is a good source of calcium and iron too. We chose to use organic light life tempeh to avoid genetically modified organisms (GMO) which can be found in certain products. 90% of soy sold in the US contains GMOs. Light life is a brand that chooses to use non-GMO soy in their products. GMO’s could have potential negative effects on a person’s health. One of the health concerns is the development of new allergens. When these GMO’d foods are consumed they may contain substances our bodies has never seen before and it is unknown how this may impact our health or not.
First, I marinated the tempeh in a nice mixture of freshly grated ginger, soy sauce, and water.
While the tempeh was marinating I whipped up the Asian Ginger Dressing. The original recipe I found had honey so I modified it and added maple syrup. Ginger root has been tested by the Monash researchers and is considered low FODMAP or “green lighted”. Ginger is well known for it’s anti-nausea affects. It also helps with stomach emptying and movement, aiding digestion.
When the tempeh was finished marinating, I sautéed it up over medium heat in a little sesame oil. Next, I prepared the baby kale for our salad. I chose baby kale because it is a little more tender than BIG leaf kale.
I made sure that the tempeh was golden brown on both sides, then I removed it from the heat. Kate and I felt the tempeh was best when really browned well. I set each plate up with a nice serving of baby kale, placed a few pieces of sautéed tempeh on top, sprinkled a few pepita seeds, and drizzled some of the Asian Ginger Dressing.
Finally, our Tempeh Kale Salad with Asian Ginger Dressing was ready to be consumed!! The combination of the sesame oil and the fresh ginger made this dish DELICIOUS!
Tempeh Kale Salad with Asian Ginger Dressing
- 8 ounces organic tempeh, cut in 1/4 inch strips
- 3 tablespoons sesame oil
- 1/4 cup low sodium Tamari (gluten free soy sauce)
- 2 1/2 cups water
- 1 1/2 teaspoons fresh ginger, grated
- 1 tablespoon sesame oil
- 2 tablespoons fresh minced ginger root
- 3/4 cup olive oil
- 1/3 cup rice vinegar
- 1/2 cup soy sauce
- 3 tablespoons maple syrup
- 1/4 cup water
- Place the cut tempeh strips into the marinade for 20-45 minutes
- Drain the fluid that is left and sauté in the sesame oil over medium heat until golden.
- Remove from heat, place on paper towel to remove any excess oil.
- Mix up dressing ingredients.
- Top your greens with the sautéed tempeh.
- Drizzle with dressing.
Step out of your box and try something new. This Tempeh Kale Salad with Asian Ginger Dressing may end up being your new favorite recipe, even if your NOT a vegetarian!!
10 replies on “Tempeh Kale Salad with Asian Ginger Dressing“
Just to add a note of caution: Soy sauce and certain brands of tempeh have wheat. Get tamari and GF tempeh to be sure it’s fodmaps friendly.
Thanks Elise! The amount of wheat in soy sauce and tempeh would only be an issue following the gluten free diet. Remember the low FODMAP is not gluten free just modified in wheat.
After producing Betsy’s Tempeh in Mich. for 9 1/2 years and coming up with some nice quick and easy tempeh recipes to hand people when demonstrating our tempeh, this looks terrific.
We have now patent a tempeh incubator that would be useful for restaurants and small shops making healthy food for the local community. We hope to get this project off the ground soon so keep your fingers crossed.
if you are ever in the area of Ventura county Calif, let us know and stop by for a tempeh panini.
I was so close to being a vegetarian before I was diagnosed with SIBO. I would love to be able to lessen my chicken and turkey intake (I do eat eggs and fish, mainly salmon, quite a bit). I have seen on the web that rinsing well and then soaking canned black beans in twice refreshed water for 24 hrs. lowers the galactans, as they are supposedly water soluble. Is this credible? That they can be “treated” and become better tolerated? Thanks for your input! I just loved black beans and am looking for a way to integrate them safely into my food plan. 🙂
Yes galactans, now called GOS, are water soluble fibers. For this reason, using canned beans that are sitting in liquid for some time and then drained are lower than soaking and cooking beans on your own. I have not seen data on black beans though. Kidney beans are very high in GOS while chick peas and lentils are on the lower side. You certainly could try purchasing canned black beans and soaking them and draining a couple times and test them out? Perhaps start with just a tablespoon or two on top of a salad or mixed in with brown rice as a side dish. Beans are healthy so it’s all about finding your personal threshold.
Thank you for this post! I loved the handout. I have been trying to figure out how to get protein without eating lots of meat and the handout and recipe ideas were exactly what I have been looking for! Thank you.
So glad Ashlee that you found the vegan low FODMAP diet info helpful.
Kate, is there a limit on the amount of kale we can eat in one serving? I thought there was. thank you.
Hi, this is great to find. I have downloaded Laura’s document, but I was wondering if you had any more vegan low FODMAP recipes. I’ve just started, and being a vegan is making it quite tricky. Just looking for some new ideas to keep me going. Thanks.
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Elizabeth–glad you found Laura’s handout–that will give you some excellent vegetarian low FODMAP guidelines. How about the lentil pilaf? https://blog.katescarlata.com/2013/04/30/lentil-pilaf/ I will need to create a vegetarian section on the blog…just need more time in the week 🙂
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