Searching for a scrumptious and straightforward recipe? Do this Broccoli Tempeh Salad! It’s excellent for Summer time, or anytime you’re searching for crisp greens, and quick meals you possibly can eat chilly.
This straightforward dish is filled with nourishing elements like apples, cranberries and lemon with a tangy honey dijon French dressing AND it serves up 23 grams of protein. In the event you’d prefer to strive a distinct model with rooster, click on right here.
I’ve been making it my focus this month so as to add in additional cruciferous greens like broccoli, cabbage, kale and cauliflower. Not solely are they scrumptious, they’re excessive in fiber to help digestion, are an incredible supply of vitamin Ok, which helps blood and bone well being (1), they usually comprise helpful sulfur compounds that assist metabolize estrogen within the intestine and liver (2).
Broccoli is excessive in antioxidants and has been proven to assist management blood sugar points (3) in addition to blood stress and should shield towards totally different types of most cancers (4). There are such a lot of superior causes to incorporate extra of it in your weight loss program!
This salad is tremendous straightforward to place collectively and is ideal to convey to a gathering or for a fast dinner at house. There are many variations you possibly can strive relying in your preferences and what’s in season. Let me understand how you prefer it!
Broccoli Tempeh Salad
Yield: 6 servings
You’ll need: skillet, massive mixing bowl, whisk, grater, measuring spoons and cups, knife, slicing board
Key: T=Tablespoon; tsp=teaspoon 
Elements:
- 16 oz tempeh, crumbled
- salt and pepper
- 1 lemon, juice and zest
- 1/4 cup olive oil
- 1/4 cup Dijon mustard
- 3 T honey
- 3 T apple cider vinegar
- 1 massive bunch broccoli (about 1½ kilos)
- 1 medium apple
- 1/2 cup dried cranberries
- 4 oz goat cheese, feta or cheese of your selection (non-compulsory)
Instructions:
- Add cooking oil and tempeh to a skillet/pan over medium warmth and cook dinner for 3 minutes with out stirring. Sprinkle with salt and pepper. Stir and cook dinner for an additional 3-5 minutes till browned, stirring sometimes.
- Whereas tempeh is cooking, make dressing. In a big mixing bowl, grate the zest of lemon, after which lower lemon in half so as to add the juice. Add the olive oil, mustard, honey and apple cider vinegar and whisk to mix. Season with salt and pepper to style.
- Peel off the stem of the broccoli and trim any dry ends. Finely chop the broccoli and add it to the dressing. Core and chop apple to small items, and mix it with the broccoli combination.
- Add the cooked tempeh (you possibly can chop it up extra finely if desired) to the broccoli and apple combination, and toss to mix. Add cranberries and cheese.
- Combine all the things collectively and serve. Retailer refrigerated.
Vitamin Info
I hope you take pleasure in this recipe! Let me know within the feedback under should you made it and what you thought!
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- DiNicolantonio, James J et al. “The well being advantages of vitamin Ok.” Open coronary heart vol. 2,1 e000300. 6 Oct. 2015, doi:10.1136/openhrt-2015-000300 Net. https://pmc.ncbi.nlm.nih.gov/articles/PMC4600246/
- Jay H. FowkeChristopher LongcopeJames R. Hebert; Brassica Vegetable Consumption Shifts Estrogen Metabolism in Wholesome Postmenopausal Girls1. Most cancers Epidemiol Biomarkers Prev 1 August 2000; 9 (8): 773–779. Net. https://aacrjournals.org/cebp/article/9/8/773/179852/Brassica-Vegetable-Consumption-Shifts-Estrogen
- Bahadoran, Zahra et al. “Impact of broccoli sprouts on insulin resistance in kind 2 diabetic sufferers: a randomized double-blind medical trial.” Worldwide journal of meals sciences and vitamin vol. 63,7 (2012): 767-71. doi:10.3109/09637486.2012.665043. Net. https://pubmed.ncbi.nlm.nih.gov/22537070/
- Higdon, Jane V et al. “Cruciferous greens and human most cancers threat: epidemiologic proof and mechanistic foundation.” Pharmacological analysis vol. 55,3 (2007): 224-36. doi:10.1016/j.phrs.2007.01.009. Net. https://pmc.ncbi.nlm.nih.gov/articles/PMC2737735/
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