Mediterranean Diet Shaved Brussels Sprouts with Crispy Tempeh Recipe

Mediterranean Diet Shaved Brussels Sprouts with Crispy Tempeh Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

Have you ever explored the wonders of tempeh? This fermented soybean cake is a fantastic source of plant-based protein and adds a unique nutty flavor to your favorite dish. Tempeh fermentation unlocks beneficial probiotics that contribute to a healthy gut, and research suggests it may even help reduce inflammation.

Why You Should Try This Mediterranean Diet Shaved Brussels Sprouts with Crispy Tempeh Recipe?

Plant-Powered Protein: This dish is packed with plant-based protein from tempeh, keeping you feeling satisfied for longer.

Easy Weeknight Meal: This recipe comes together in a flash, making it perfect for busy weeknights.

Seasonal ingredients: This recipe utilizes seasonal ingredients by incorporating Brussels sprouts, which are typically harvested during the fall and winter months. These hearty cruciferous vegetables provide essential nutrients, making them a delicious and nutritious choice for the season.

Ingredients For Two Serving:

• 1 (8oz) package tempeh

• 2 cups Brussels sprouts

• 1 medium shallot

• ¼ cup toasted pumpkin seeds

• Cherry Wine Vinaigrette:

• 1 Tbsp olive oil

• 1 Tbsp cherry wine vinegar

• Fresh black pepper to taste

Total Nutrition:

Calories: 360 kcal per serving

Protein: 25g

Fat: 16g

Carbohydrates: 26g

Fiber: 5g

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.

Directions:

1. Preheat your oven to 400°F (200°C).

2. Crumble the tempeh onto a baking sheet and bake for 15-20 minutes, or until crispy.

3. While the tempeh crisps, use a sharp knife or mandoline to thinly slice the Brussels sprouts.

4. In a large bowl, toss together the crispy tempeh, Brussels sprouts, and shallots.

5. In a separate small bowl, whisk together the olive oil, cherry wine vinegar, and black pepper for the vinaigrette.

6. Drizzle the vinaigrette over the tempeh and Brussels sprout mixture and toss to coat.

7. Serve immediately topped with toasted pumpkin seeds.

8. Enjoy this delicious and nutritious plant-based protein dish! Mayazbites Tip: Feel free to customize this recipe! Add any vegetable you like or your favorite choice of beans to boost your protein content.

Some Nutrition Benefits of Brussels sprouts:

High in Fiber: Brussels sprouts are rich in dietary fiber, promoting digestive health, regulating bowel movements, and aiding in weight management by promoting satiety.

Rich in Vitamins and Minerals: They are an excellent source of vitamin K, which is essential for blood clotting and bone health. They also provide vitamin C, an antioxidant that supports immune function, as well as folate, potassium, and manganese.

Antioxidant Properties: Brussels sprouts contain antioxidants like flavonoids and glucosinolates, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases, including cancer and heart disease.

Support Heart Health: The fiber, potassium, and antioxidants found in Brussels sprouts contribute to heart health by helping to regulate blood pressure, improve cholesterol levels, and reduce inflammation within the cardiovascular system.

Promote Healthy Weight Management: With their low-calorie and high-fiber content, Brussels sprouts can be beneficial for weight management by promoting feelings of fullness and aiding in calorie control.

Supports Bone Health: The vitamin K content in Brussels sprouts is important for bone health, as it helps improve calcium absorption and may reduce the risk of osteoporosis.

Other Mediterranean Diet Tempeh Recipes:

Mediterranean Diet Shiitake & Tempeh Noodle Bowl Recipe

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