Monday, March 31, 2014

Meatless Monday...Balsamic Tempeh Stuffed Portabellas

There was a time when I was cooking with tempeh a lot, but it had fallen off of my radar up until recently. I picked some up the other day and was excited to experiment with some new recipes. What's not to love about a juicy stuffed portabella? Tempeh is a fermented product made from soybeans and packed into patties. Often it is mixed with a variety of grains or seeds as well.

Tempeh is easy to digest and is higher in protein, fiber, and vitamins when compared to tofu because the whole bean is used. This also gives it a much heartier and stronger flavor. Tempeh is a wonderful meat substitute and is versatile in a variety of dishes. Try it in stirfrys, stews, or as a filling for tacos and sandwiches! Concerned about GMOs in your soy? Go for an organic variety! 

The nutrition facts vary by brand and flavor. I use organic Lightlife flax, 4 oz (usually ½ a package) contains 220 calories, 9 g fat (1.5 saturated), 16 g carbohydrates, 20 g protein, 10 g fiber, 0 g sodium. It is also a good source of calcium and iron. 

Balsamic Tempeh Stuffed Portabellas
Makes 4 servings

4 large portabella mushrooms
3 Tbsp balsamic vinegar, divided
2 Tbsp olive oil, divided
1 tsp chopped garlic
1/2 cup sweet onion, diced
½ cup red pepper, diced
1 tomato, diced
4 oz tempeh, diced into 1/2" cubes (I use LightLife flax) 
2 cups fresh spinach 
1/3 cup shredded provolone cheese
¼ cup crumbled feta cheese
1/3 cup chopped kalamata olives
Pepper, to taste
½ tsp dried basil

Preheat oven to 350 degrees. Drizzle 1/2 tsp of both olive oil and balsamic over the mushrooms. Bake for 15 mins. 
Meanwhile, heat remaining olive oil in a large frying pan. Add garlic and sauté for 2 mins. Add onions, peppers, tomato, tempeh, and remaining balsamic vinegar and cook for 5 minutes. Add spinach and wilt. Remove from heat and add olives, cheese, and pepper/basil. 
Remove mushrooms from oven and stuff each with ~3/4 cup mixture. Bake for 5 minutes or until cheese is melted. 
Serve with a garden salad or your favorite steamed vegetable! 

No comments:

Post a Comment