Whether you’re vegan or appreciate plant-based foods, tempeh can totally fit into your low-FODMAP meal plan. My low-FODMAP Tempeh Tacos are gluten-free, dairy-free, vegan and delicious!
What is Tempeh?
It’s a soy product that originated in what is now Indonesia. Tempeh and tofu are similar because they are both made from soybeans, however, tempeh is a whole soybean product with a chewy and nutty texture, and it has different nutritional characteristics. One cup of tempeh contains 31 grams of protein, 18% calcium, 25% iron as well as riboflavin, magnesium, phosphorus, copper, and is a very good source of manganese.
When buying tempeh for the low-FODMAP diet, look for a brand that says gluten-free or the ingredients do not contain wheat. I like Tofurky’s Organic Five Grain Gluten-Free Tempeh Cake. Here’s the ingredients: Organic soybeans, organic brown rice, organic sesame seeds, organic sunflower seeds, organic millet, organic apple cider vinegar, starter culture (rhizopus oligosporus).
One low-FODMAP serving of tempeh is 100 grams or 1 slice, 4cm x 11 cm x 2.5 cm thick.
Low-FODMAP Tempeh Tacos
- 1 (8-ounce) package tempeh
- 2 small vine-ripe tomatoes, chopped
- 1 teaspoon chili powder
- 1/2 teaspoon ground cumin
- 3 tablespoons lime juice, divided
- 2-4 tablespoons water
- 1 1/2 tablespoons coconut oil, divided
- 1/2 medium green bell pepper, seeded and diced
- 2 cups common (green) cabbage, diced
- 8 (6″) soft corn tortillas, warmed
- 1 1/2 cups Fiesta Salsa (see recipe in my book)
- 1/2 medium avocado, cut into eighths
- Crumble tempeh into a large mixing bowl. Add tomatoes, chili powder, cumin, and 1 tablespoon lime juice. Stir in 1 tablespoon water and mix again. If tempeh mixture seems a little dry, add more water. Set aside.
- Heat 1 tablespoon oil in a large skillet over medium-high heat. Add bell pepper and cabbage. Cook for 10-12 minutes, stirring occasionally.
- Add tempeh mixture and cook 8-10 minutes, stirring frequently. Halfway through cooking, add 1 tablespoon lime juice, 1 tablespoon water, and 1/2 tablespoon coconut oil. Add 2 more tablespoons of water and 1 tablespoon lime juice toward end of cooking. Stir again. Remove from heat. Mixture should be moist. Add more water if necessary.
- Fill tortillas with tempeh mixture, salsa, and cabbage, and top with avocado.
Per serving Calories 472 | Fat: 24g | Protein 19g | Sodium 992mg | Fiber: 9g | Carbohydrates: 52g | Sugar: 7g
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Publisher: F+W Media. Publish Date: April 2016
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- This Gluten Free Life – Is Tempeh Gluten-Free?
- Self Nutrition Data – Tempeh