September 27 2018 recipe & photo by Naomi Sherman![Naomi Sherman]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Low carb vegan tempeh pumpkin bowl with herb dressing
Roasted pumpkin is teamed with protein-rich tempeh and nutty pumpkin seeds and served on a bed of spinach and peppery arugula. Dressed with a drizzle of herbed dressing, the dish is a flavorful and satisfying vegan meal.
USMetric
servingservings
Ingredients
Pumpkin
- 11⁄10 lbs 500 g pumpkinpumpkins
- 2 tbsp 2 tbsp olive oil
- 1 tsp 1 tsp smoked paprika powder
- ½ tsp ½ tsp salt
Tempeh
- 12 oz. 350 g tempeh, cut into long and narrow strips
- 2 tbsp 2 tbsp olive oil
- 1 1 garlic clove, mincedgarlic cloves, minced
- 1 tsp 1 tsp chili flakes
- 2 tbsp 2 tbsp tamari soy sauce
- ¼ tsp ¼ tsp ground black pepper
Herb dressing
- ¼ cup 60 ml aquafaba (chickpea liquid)
- 1 tsp 1 tsp lemon juice
- 1 1 garlic clove, mincedgarlic cloves, minced
- ¼ cup (1⁄8 oz.) 60 ml (4 g) fresh parsley, chopped finely and divided in half
- ½ tsp ½ tsp salt
- 1 cup 240 ml light olive oil
Salad
- 1¾ oz. (12⁄3 cups) 50 g (400 ml) baby spinach
- 1¾ oz. (2½ cups) 50 g (600 ml) arugula lettuce
- ¼ cup (1¼ oz.) 60 ml (33 g) toasted pumpkin seeds
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Making low carb simple
Instructions
Pumpkin
- Pre-heat oven to 350 °F (180 °C) and line a large baking tray with parchment paper.
- Peel, seed and cut pumpkin into small wedges.
- Place on tray and drizzle with olive oil. Sprinkle the smoked paprika and salt over the top and roast for 40 to 50 minutes, or until tender.
Tempeh
- Cut the tempeh in long and narrow strips.
- In a medium sized bowl, mix together the rest of the ingredients. Put the tempeh strips in the bowl and let it marinate for at least 10 minutes.
- Over medium heat, fry the tempeh together with the marinade in a large skillet or wok until browned.
Herb dressing
- Place the aquafaba, half of the parsley, the lemon juice, salt and garlic into a high and narrow mixing bowl, large measuring cup, or beaker.
- Blend until the liquid is frothy and then add the oil in a slow trickle, while running the blender.
- Stir the other half of the chopped parsley through out.
To serve
- Place the arugula and baby spinach in a bowl. Pile the leaves into a serving platter and top with slices of pumpkin, tempeh and toasted pumpkin seeds.
- Drizzle with the dressing.
What is tempeh?
Tempeh is made from fermented soybeans. The fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber, and vitamins 1.
What is aquafaba?
Aquafaba is the liquid from a can of chickpeas. It has thickening and emulsive properties and can be whipped and used as an egg replacer in vegan recipes. Save the chickpeas for another dish or roast with spices as a snack.
Regarding soy
Products made from soy, like tofu and tempeh, can provide a good source of protein for vegetarians and vegans who follow a low-carb diet. Full DD food policy on soy
