Recipe: Curried Tempeh Salad
This curried tempeh salad offers a wonderful opportunity to further explore the conversation around soy. Soy has been a controversial food regarding health for a while. Our thoughts? No single best food or way of eating applies equally to everyone. This remains true for soy. Choose an organic product that is not overly processed or refined and enjoy it in moderation. You’ll reap the benefits of high-quality plant protein as well as other key vitamins and minerals for bone and heart health.
In fact, research indicates an association between soy intake and a lower incidence of heart disease, with particular benefits in cholesterol reduction. This is why soy protein sources are recommended, along with other specific foods, as part of the Portfolio Diet to reduce cholesterol levels. Other recommendations include aiming for 18 grams of soluble fiber, incorporating plant sterols and stanols from foods or supplements, and aiming for 1 serving of nuts daily. Besides lowering cholesterol, this approach has also proven beneficial for lowering blood pressure and reducing inflammation, in some cases.
If you’re not familiar with tempeh, it’s fermented soybean curd. The flavor is slightly tangy and works well in many Asian stir-fries or with aromatic sauces. This salad is a plant-based spin on your typical chicken salad. Consider exploring other ways to prepare tempeh if you choose to incorporate it into your menu, such as in a stir-fry!
Curried Tempeh Salad
Serves 2
Ingredients:
- 8 oz tempeh (preferably organic)
- 1 celery stalk
- 2 Tbsp packed seedless raisins
- 2 Tbsp slivered almonds
- 2 Tbsp plain, 2%, Greek yogurt
- 2 Tbsp mayonnaise
- 1 Tbsp apple cider vinegar
- 1 tsp honey
- 1 Tbsp fresh cilantro, chopped
- 1/4 tsp garlic powder
- 1 tsp curry powder
- 1/8 tsp crushed red pepper flakes
- Dash of salt
Directions:
- Cut tempeh into small cubes, about 1/2-inch thick. Dice celery into small pieces. Add tempeh, celery, raisins, and almonds to a medium bowl.
- In another bowl, whisk together the remaining ingredients until well incorporated. Pour dressing over contents of other bowl, mixing well. Let it sit in the refrigerator for at least 1 hour before serving to allow the flavors to blend.
- Serve on a bed of greens, in a pita pocket, or in a jicama wrap for a fast and flavorful meal.
Recipe modified from: UNC Health Care
For more insight into a few of the top myths and considerations regarding soy intake:
https://www.todaysdietitian.com/newarchives/040114p52.shtml
To read more about the Portfolio Diet:
https://www.clevelandheartlab.com/blog/the-diet-that-lowers-your-cholesterol-naturally/
