low fodmap tempeh tacos

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.[1]  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.[2]

Buying Tempeh

tofurky-tempeh-cake-organic-five-grain-package-1When 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.

 

My recipe for Low-FODMAP Tempeh Tacos is in my book  The Everything® Low-FODMAP Diet Cookbook.  I’ve listed information on where you can buy my book at the end of this post.

 

Low-FODMAP Tempeh Tacos

Serves 4

Ingredients

  • 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 eights

Directions

  1. 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.
  2. Heat 1 tablespoon oil in a large skillet over medium-high heat.  Add bell pepper and cabbage.  Cook for 10-12 minutes, stirring occasionally.
  3. 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.
  4. 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

E Low FODMAP Diet CB.inddThe Everything® Low-FODMAP Diet Cookbook

Order with Any of These Booksellers:

Publisher: F+W Media. Publish Date: April 2016

 

 

Sources:

  1. This Gluten Free Life – Is Tempeh Gluten-Free?
  2. Self Nutrition Data – Tempeh

 

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme