Yummy Quinoa Tempeh And Beans Food

SESAME-HONEY TEMPEH & QUINOA BOWL

Steps:

• To prepare quinoa: Bring 1 1/2 cups water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water is absorbed, 10 to 14 minutes. Uncover and let stand.
• To prepare carrot slaw: Meanwhile, combine carrots, rice vinegar, sesame seeds, 1 tablespoon oil and 1 tablespoon soy sauce in a medium bowl. Set aside.
• To prepare tempeh: Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add tempeh and cook, stirring frequently, until beginning to brown, 7 to 9 minutes.
• Combine honey, 3 tablespoons soy sauce, 2 tablespoons water and cornstarch in a small bowl. Add to the pan and cook, stirring, until the sauce has thickened and coats the tempeh, about 1 minute.
• Divide the quinoa among 4 bowls and top each with 1/2 cup carrot slaw and 3/4 cup tempeh mixture. Sprinkle with scallions.

SMOKY TEMPEH WITH QUINOA AND SNAP PEAS

Steps:

• In a small bowl, whisk together the soy sauce, apple cider vinegar, maple syrup and liquid smoke. Add the tempeh cubes and toss to coat all of the cubes. Marinate the tempeh in a bowl, making sure they are all covered, while you prepare the quinoa. Stir the cubes around a few times to make sure they are all well marinated.
• Bring 2 cups of water with a dash of salt to a boil. Add your rinsed quinoa, then reduce heat to a simmer. Cover and simmer until the water is absorbed, 15-18 minutes. When done, remove from heat and let sit.
• When quinoa is done and sitting, melt the coconut oil in a large saute pan over medium-high heat. Add the tempeh, without the marinade sauce, evenly into the pan. Set the marinade sauce aside for later.
• Cook the tempeh for a few minutes, or until lightly well browned on the bottom. Flip the cubes over one by one and cook the other side until lightly browned. Note: Do not walk away from the stove! I flip each little cube separately. I have burned the tempeh many times because I walked away. When the tempeh is done, remove it from the skillet and transfer to a plate.
• Add a few teaspoons of oil to the pan and stir in the bell pepper, snap peas, scallion and garlic. Sauté until the veggies begin to soften, about 3 minutes.
• Add the cooked quinoa and black beans to the pan, along with the reserved marinade. Then add the tempeh and toss again. Serve topped with fresh cilantro.

ONE PAN MEXICAN QUINOA

Steps:

• Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro. Serve immediately.

CUBAN FRIED QUINOA WITH BLACK BEANS AND SMOKY TEMPEH

Steps:

• Whisk the soy sauce, apple cider vinegar, maple syrup and liquid smoke together in a small bowl.
• Add the tempeh cubes and toss to coat. Marinate at room temperature for at least 30 minutes while you prepare your quinoa. Stir the cubes once or twice during marinating to keep them well-coated.
• Rinse the quinoa well under cold running water, then transfer it to a small saucepan with vegetable broth over high heat. Bring to a boil, then reduce heat to a simmer.
• Cover and simmer until the broth is absorbed, about 15 minutes. Remove from heat and allow the quinoa to sit for another 5 minutes, covered.
• Place 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the tempeh cubes; reserve excess marinade.
• Cook the tempeh, flipping occasionally, until lightly browned and crispy on all sides, about 5 minutes. Remove the tempeh from the skillet and transfer to a plate. Return the skillet to the stovetop.
• Arrange the pineapple slices in the skillet and cook until tender and browned, about three minutes on each side. (You may have to cook them in batches depending on the size of your skillet.) Remove from the skillet and transfer to a plate, then return the skillet to the stovetop.
• Add 2 tablespoons of olive oil to the skillet, along with the onion, bell pepper, garlic and jalapeño. Sauté until the onion and pepper just begin to soften a bit, about 3 minutes.
• Increase heat to high and add the quinoa and reserved marinade to skillet. Cook the quinoa, tossing frequently with a spatula, until it becomes slightly translucent and begins to crisp up, 3-5 minutes.
• Add beans and cooked tempeh to skillet and cook for another minute to incorporate, tossing frequently.
• Divide pineapple slices among plates and spoon quinoa mixture over pineapple slices. Top with green onions.

YUMMY QUINOA, TEMPEH, AND BEANS

Steps:

• Place quinoa in a pot; add water and hot sauce. Bring to a boil. Reduce heat to medium-low, cover, and simmer until quinoa is tender, 15 to 20 minutes.
• Heat sesame oil, olive oil, and minced garlic in a saucepan over medium heat. Add tempeh, tomato, and mustard; cook and stir until tempeh is coated in mustard, about 1 minute. Stir in wine and lemon juice; simmer for 5 minutes. Add chard; cook until wilted, about 1 minute. Sprinkle with garlic powder. Add cannellini beans; reduce heat to medium-low. Cook until flavors combine, about 5 minutes.
• Pour tempeh mixture into the pot with the quinoa; mix well.

TEMPEH AND GREEN BEANS WITH SHIITAKE-MISO GRAVY

Steps:

• Prepare the gravy, cover, and set aside.
• Cut the tempeh into 1/4-inch-thick slices crosswise, then cut these in half lengthwise to get narrow strips.
• Heat the oil and soy sauce slowly in a skillet, then add the tempeh strips and stir gently to coat. Sauté over medium heat for 2 to 3 minutes, stirring frequently.
• Gently stir in the green beans and bell pepper and turn the heat to medium-high. Continue to sauté, stirring frequently, for 5 minutes longer.
• Stir in the gravy, top with almonds if desired, and serve at once.
• Menu Suggestions
• To make this dish, you have two recipes to follow (the dish itself and the gravy), so give yourself a break and complete the meal with no further recipes. Serve this over brown rice, quinoa, couscous, or noodles; add a platter of sliced oranges, tomatoes, and pineapple chunks.
• nutrition information
• Calories: 218
• Total Fat: 10g
• Protein: 14g
• Carbohydrates: 18g
• Fiber: 2g
• Sodium: 555mg