I’ve been trying to find some good tempeh recipes lately and this one got my attention right away. I’ve made quite a few of Grace’s recipes in the past, and I’ve never been disappointed. Of course, as usual, I made some modifications so as to make this recipe more FODMAPs-friendly (Although it’s certainly not FODMAPs-free!!), but if you’d like to try the original version check it out here. I also modified the recipe to make it a bit lighter (I used less BBQ sauce, added more bell pepper, and used less oil).
Ingredients
8 ounces tempeh, cubed
1 bell pepper, chipped
1 T garlic extra virgin olive oil
1/4 cup + 1 T BBQ sauce**
2 T tomato paste
1/2 cup water
1/3 cup chopped cilantro
1 avocado**
Salt and pepper to taste
Optional: Whole wheat buns or tortillas**
** These ingredients contain FODMAPs and may not be well tolerated for some. Use less if need be. **
Directions
- Heat oil in a saute pan. Add chopped bell pepper and tempeh. Cook until both are browned and slightly tender (~5 minutes, mixing occasionally). Season with pepper and a dash of salt.
- Stir in tomato paste and saute another minute. Add BBQ sauce and water. Cook, stirring frequently, until mixture thickens but still remains saucy (you may have to add more water if you want, but I liked mine sort of dry and concentrated!).
- Add cilantro 1-2 minutes before removing from heat, cooking until cilantro is wilted (about 1 minutes, or less).
- Add the final mixture to a whole wheat bun, tortilla, or eat it alone in a bowl. Chop your avocado and sprinkle on top for a garnish and extra deliciousness.
Estimated Nutrition Facts
Serving Size: 1/4 of recipe
Note: Does not include a bun or tortilla
I’m so thankful that tempeh doesn’t give me the same problems as tofu. I actually enjoy tofu but the gas it gives me isn’t even worth it. Tempeh, on the other hand, is a good friend of mine. The fact that it’s cultured means that it doesn’t cause me stomach issues. I really like the texture too (Nick, on the other hand, is not a fan. He has issues with different textures other than the normal meat and poultry. I need to continue trying to train him….)
