Tempeh Lettuce Tacos

Serving size: 3 tacos each for two people.

Ingredients

• 1/2 cup cooked quinoa
• 1/4 cup finely chopped organic zucchini
• 1/4 cup chopped organic green onions
• 1/4 cup chopped organic tomatoes
• Pinch of coarse salt (the brand “Real Salt’ is very healthy)
• Pinch of black pepper
• 3 leaves organic Boston lettuce
• 1 piece pan fried organic tempeh
• 1 shallot
• 1/4 cup shredded organic red cabbage
• chopped cilantro or mint
• 2 tbsp. plain soy or coconut yoghurt
• Lime wedges

Directions

1. Toss cooked quinoa with ¼ cup each chopped zucchini, onions and tomatoes.
2. Season with a pinch of coarse salt and some pepper.
3. Use Boston lettuce leaves to make 3 taco-like wraps, filling with quinoa-vegetable mixture and topping with 1 piece pan fried tempeh, shredded red cabbage, cilantro or mint and soy or coconut yogurt.
4. Serve with lime wedges.
Instructions for Cooking Quinoa:
(amount is for 2 people)
1 ½ cup quinoa
3 cups water
1/3 teaspoon turmeric
Pinch of salt
Soak quinoa and water in a small pot for 1 hour.
Then bring the contents to a boil and subsequently simmer for 20 minutes. After 15 minutes of simmering, put the turmeric and salt into the quinoa and mix it thoroughly with a fork then cover and continue simmering till the quinoa has absorbed all the water. Turn off the flame and leave the quinoa on the side with lid on till you are ready to put it into the tacos.

Instructions for Cooking the Tempeh:

Open one package of Tempeh and slice it into 6 lengthwise pieces. Soak these in 1 – 2 tablespoons of organic shoyu with one teaspoon of grated ginger. Leave soaking for 20 minutes.
Take a frying pan and put 1 – 1 ½ teaspoons of organic coconut oil into the pan. Put on medium high heat till the coconut oil is melted and then turn it down to medium heat. Chop one shallot and fry in the oil and when softened, add the pieces of tempeh. Cover your frying pan and allow the tempeh to cook for approximately 3 minutes on one side and then turn the tempeh pieces to cook 3 minutes on the other side. If there is any oil left in the pan, drain this off.

Note: Tempeh is a good source of protein. It is a Japanese food product made from fermented soybeans. There is controversy over the use of soy products, with many soy products being bad for health due to genetic manipulation and some other effects of soy which can be destructive to health. However, both Tempeh and Miso, which are made through a special process of fermentation, are healthy ways of enjoying soy. It is important you find Tempeh which is not genetically modified and is organic.

A version of this recipe originally appeared in the January/February 2017 issue of Dr. Oz, The Good Life.

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