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Broccoli-Tempeh Salad with Chutney Dressing
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Authored By: Polly Pitchford, Full Spectrum Health™
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A wonderful main meal salad, full of color and flavor.
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Diet Type: Vegetarian
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Ingredients:
8 oz. Tempeh, cut into 1/2" cubes1 cup water1/4 cup Tamari2 cloves garlic, peeled and halved1 tablespoon canola oil1 head broccoli, cut into florettes; stems peeled and sliced1 red bell pepper, chopped1/2 cup dried cranberries5 ounces silken soft tofu2 tablespoons honey1/4 cup water1 tablespoon canola oil1/2 teaspoon Curry powder5 ounces prepared mango Chutney1/4 cup chopped roasted peanuts1/4 teaspoon dried red crushed pepper1 large clove garlic, minced
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Serves: 4
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Cooking Time: 30 minutes - one hour |
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| Instructions: |
| Bring tempeh, water, Tamari, and garlic to a boil in a saucepan. Cover and simmer 10 minutes. Remove tempeh and reserve marinade for another use.
Heat oil in a skillet over medium heat. Pan-fry tempeh about 2 minutes on each side, or until golden brown. Remove from pan and set aside.
Place broccoli and bell pepper in a steamer basket with 1" of water and steam for 3-4 minutes. Remove basket from pot and rinse vegetables under cold water to stop the cooking process. Broccoli should be bright green.
Make Chutney Dressing by placing tofu, honey, water, oil, garlic, red pepper and Curry in a blender or food processor and blend until smooth. Add Chutney and pulse-blend until just mixed.
Place tempeh, broccoli and cranberries in a serving bowl and add dressing. Toss to mix well. Chill. Sprinkle w |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 390
Calories from Fat 184
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% Daily Value*
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| | Total Fat 20g | 31% | | | Saturated Fat 3g | 14% | | | Mono Fat 9g | | | | Poly Fat 7g | | | | Sodium 1060mg | 44% | | | Total Carbs 38g | 13% | | | Dietary Fiber 8g | 32% | | | Sugars 0g | | | | Protein 23g | | | | Iron | 30% | | | Calcium | 21% | | | Vitamin B-6 | 30% | | | Vitamin C | 258% | | | Vitamin E | 27% | | | Vitamin A | 59% | | | Selenium | 17% | | | Manganese | 85% | | | Copper | 35% | | | Zinc | 14% | | | Potassium | 30% | | | Phosphorus | 37% | | | Magnesium | 33% | | | Pantothenic acid | 14% | | | Niacin | 26% | | | Riboflavin | 29% | | | Thiamin | 20% | | | Folate | 42% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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