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| Broccoli-Tempeh Salad with Chutney Dressing |
Diet Type: Vegetarian
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Cooking Time: 30 minutes - one hour
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Ingredients:
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8 oz. Tempeh, cut into 1/2" cubes |
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1 cup water |
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1/4 cup Tamari |
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2 cloves garlic, peeled and halved |
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1 tablespoon canola oil |
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1 head broccoli, cut into florettes; stems peeled and sliced |
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1 red bell pepper, chopped |
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1/2 cup dried cranberries |
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5 ounces silken soft tofu |
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2 tablespoons honey |
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1/4 cup water |
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1 tablespoon canola oil |
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1/2 teaspoon Curry powder |
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5 ounces prepared mango Chutney |
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1/4 cup chopped roasted peanuts |
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1/4 teaspoon dried red crushed pepper |
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1 large clove garlic, minced |
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Directions:
Bring tempeh, water, Tamari, and garlic to a boil in a saucepan. Cover and simmer 10 minutes. Remove tempeh and reserve marinade for another use.
Heat oil in a skillet over medium heat. Pan-fry tempeh about 2 minutes on each side, or until golden brown. Remove from pan and set aside.
Place broccoli and bell pepper in a steamer basket with 1" of water and steam for 3-4 minutes. Remove basket from pot and rinse vegetables under cold water to stop the cooking process. Broccoli should be bright green.
Make Chutney Dressing by placing tofu, honey, water, oil, garlic, red pepper and Curry in a blender or food processor and blend until smooth. Add Chutney and pulse-blend until just mixed.
Place tempeh, broccoli and cranberries in a serving bowl and add dressing. Toss to mix well. Chill. Sprinkle w
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Servings: 4
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Author: Polly Pitchford, Full Spectrum Health™
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 390
Calories from Fat 184
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% Daily Value*
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| | Total Fat 20g | 31% | | | Saturated Fat 3g | 14% | | | Mono Fat 9g | | | | Poly Fat 7g | | | | Sodium 1060mg | 44% | | | Total Carbs 38g | 13% | | | Dietary Fiber 8g | 32% | | | Sugars 0g | | | | Protein 23g | | | | Iron | 30% | | | Calcium | 21% | | | Vitamin B-6 | 30% | | | Vitamin C | 258% | | | Vitamin E | 27% | | | Vitamin A | 59% | | | Selenium | 17% | | | Manganese | 85% | | | Copper | 35% | | | Zinc | 14% | | | Potassium | 30% | | | Phosphorus | 37% | | | Magnesium | 33% | | | Pantothenic acid | 14% | | | Niacin | 26% | | | Riboflavin | 29% | | | Thiamin | 20% | | | Folate | 42% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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