This recipe for Tempeh Lentil Stew with Potatoes uses my foolproof method for making tempeh seriously delicious. It's high in plant-based protein, and can be made oil-free. Serve over brown rice.
I'm on a mission to make tempeh dishes that leave you wanting more. This cozy Tempeh Lentil Stew with Potatoes checks that box.
Tempeh can have a bitter after taste, which is why some people avoid it. However, I have figured out how to cook tempeh in a way that removes this bitter taste.
One of my proudest moments as a mom was when I made a tempeh chili so delicious, my three teenaged girls polished it off.
Why This Stew Recipe Is Fabulous
- Lentils and tempeh are both high in protein. Therefore, this is a protein-packed, plant-based meal.
- Potatoes makes this stew even more comforting and satisfying. Plus, they add resistant starch which feeds our good bacteria, making them very happy.
- Fresh herbs and an abundance of veggies add nutrition and even more flavor.
- This recipe is very versatile. It can easily be made oil-free by using veggie broth in place of the olive oil. In addition, the tempeh can be substituted for one half cup more lentils, if preferred.
Ingredients & Nutrition
Tempeh has been around for a long time. This nutty-tasting bean cake originated in Indonesia hundreds of years ago. Tempeh is typically made from fermented soybeans, grains, and added flavorings. The soybeans are cooked and fermented before they are packed into a brick-like cake. Fermentation adds nutrients and makes it easier to digest.
Is tempeh good for you?
Loaded with fiber, vitamins, and probiotic benefits, this plant-based protein is a staple in my house. With my foolproof method for cooking tempeh, my guess is it will become a popular meat substitute in your house too.
What is the best way to cook tempeh?
Simmering tempeh and seasoning it before using it in a recipe removes its slightly bitter aftertaste. It also opens up its pores so it can more readily absorb the flavorful seasonings of sauces and marinades. This recipe goes one step further to tempeh deliciousness. The tempeh is sautéd until crispy, and then seasoned with tamari. Now it is ready to make this comforting stew. Yum!
Lentils are a type of legume, a category that also includes beans, soy beans, peas, peanuts, and chickpeas. They have a rich, earthy texture, and add bulk to a recipe.
Lentils are a good source of iron which can be low in vegan diets. They also contain plant chemicals called polyphenols that have antioxidant properties.
Their high fiber content keeps bowel movements regular, blood sugars in check, and feeds our good gut bacteria.
While lentils have a high carb content, much of it is resistant starch, which makes us feel full and has a lower glycemic index. The carbs in lentils produce a smaller rise in blood glucose than other high starch foods that contain very little resistant starch, such as baked potatoes, rice, and white bread. Clearly, all carbohydrates are not made equal.
Lentils are also a high-protein food, which makes them an ideal meat substitute.
More delicious high protein vegan dinners:
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