My Jerk Tempeh Salad Bowl

 

 

 

 

 

 

Tempeh is fermented soy a bit like tofu and just like tofu, it is a flavour carrier. Seasoning the Temper in jerk seasoning is one of the perfect ways to enjoy the jerk flavours as a vegan. Alongside the rest of the ingredients in this salad that would be found in Jamaica and the rest of the Caribbean. With a cooking time of 15 minutes, this salad is tropical heaven in a bowl.

 

Ingredients: Serves 2 people and it is 6 of your 10 a day per person

200g Impulse Tempeh cut into chunks

160g sweet potato peeled and cut 1cm thickness width ways

1 x med avocado peeled and quartered

1 x orange pepper deseeded and sliced lengthways then halved

4 x handfuls of bistro salad (baby spinach and beetroot)

14 x cherry tomatoes or baby plum halved

160g of tin sweet corn (no salt)

1 tbsp homemade Jerk seasoning or Walkerswood Jerk seasoning

8 x sprays of coconut oil

 

Dressing

½ lime juiced

1 tbsp extra virgin olive oil

Pinch of cracked black pepper

6/7 stems of fresh thyme stripped

 

Method

1 Rub the jerk seasoning onto the tempeh until it completely covered in the seasoning, then set aside.

2 Place the sweet potato on a tray and spray both sides of the sweet potato with oil, then place the tray in a pre-heated oven on 200c/400c/gas 7 for 15 mins turning halfway through. When cooked set aside to cool.

 

3 Give a cold frying pan 3 sprays of oil then place on a medium heat, when heated add the tempeh and spray with 3 sprays of oil. Cook the tempeh on all sides until it has a little colour and the seasoning has been cooked. This will take about 3 – 5 minutes when cooked set aside.

4 Then start to plate up adding the bistro salad in the bowl followed by the sweet potato, avocado, tomatoes, orange pepper, jerk tempeh and sweetcorn.

5 Place all the ingredients for the dressing in a jar with the lid on give it a shake or mix in a jug, then pour the dressing over the salad.

6 Then enjoy and let the flavours transport you. Yum!

 

Foodie Facts

Tempeh is a traditional soy product originating from Indonesia. It is made by natural culturing and controlled fermentation that binds soybeans into a cake. It contains probiotics, eating fermented and probiotic foods have many health benefits – it reduces cholesterol, increases bone density, reduces menopausal symptoms, provides muscle building protein, contains diabetes, helps fight against cancer and other inflammatory diseases. Tempeh also contains manganese, copper, fibre, phosphorus, vitamin B-2 and magnesium – all more absorbable by the body because of the fermentation process.

Sweet potatoes contain no cholesterol and it is rich in dietary fibre, anti-oxidants, beta-carotene and vitamin-A, which helps you protect from lung and oral cancers. It has many essential vitamins and minerals like vitamin B-5, vitamin B-6, iron and calcium

Avocados are nutrient-dense and contain nearly 20 vitamins and minerals. They are high in fibre, potassium, and copper. They are also rich in vitamin-B, vitamin B-9, vitamin-C, vitamin-E and vitamin-K. They have a low GI, are low in sugar and saturated fats, they also do not contain any cholesterol or sodium. These are what makes avocados a super food.

Coconut oil can make you reduce your hunger, make you eat less and burn more fat, and lose harmful abdominal fat. It also helps you reduce blood cholesterol levels and boost brain function and strengthens the immune system.

Thyme Herb has one of the highest antioxidant levels among herbs, contains thymol an important essential oil with antiseptic and anti-fungal properties. It is packed with essential vitamins and minerals like potassium, iron, calcium, manganese, magnesium, selenium and beta

Lime Juice not only does it cleanse the body of toxins and radiation, it is well known for its antioxidants and anti-inflammatory benefits, it helps strengthen the immune system. It is also rich in vitamin-C which has anti-cancer properties when drizzled on the rocket or leafy greens it helps our body absorb the iron.

Sweet corn is high in dietary fibre, ferulic acid, B-complex vitamins, copper, manganese, iron, magnesium and zinc.

Baby Spinach low in calorie its high in iron and anti-oxidants like vitamin-A, vitamin-C, vitamin-K, B-complex, niacin and omega-3 fatty acids.

Cherry Tomatoes/Tomatoes contain protein, fibre, vitamin-C, vitamin-B6 important for brain function and vitamin-A which keeps your eyes, heart, lungs and kidneys working properly.

 

 

 

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