Looking for a satisfying plant-based dinner with plenty of flavor?
This creamy Mediterranean tempeh recipe combines savory herbs, sun-dried tomatoes, and spinach in a simple skillet meal.
If you’re exploring nutrition for perimenopause or menopause, this recipe offers a tasty way to add plant protein, fiber, and variety to your meals. Serve it over rice, alongside roasted potatoes, or with crusty bread to soak up the sauce.
What Is Tempeh?
Tempeh is a plant-based protein food traditionally made from fermented soybeans pressed into a firm block. It has a slightly nutty flavour and a hearty, chewy texture.
Unlike smooth tofu, tempeh has visible pieces of soybean. It holds its shape well when cubed, making it a good choice for skillet meals, stir-fries, and grain bowls.
New to cooking with tempeh? This recipe is a flavourful place to start. The tempeh simmers in a creamy sauce with garlic, herbs, and sun-dried tomatoes.
Creamy Mediterranean Tempeh Recipe
Prep time: 15 minutes
Cook time: 30 min
Ingredients
- 1 lb tempeh, cubed
- 1/2 cup non-dairy yogurt, plain
- 1/4 cup nutritional yeast
- 2 tsp olive oil
- 1/2 cup sweet onion chopped
- 3 cloves garlic, minced
- 1/4 cup sun-dried tomatoes, drained
- 1 tsp oregano, dried
- 1 tsp basil, dried
- 1/4 tsp thyme, dried
- 1 cup vegetable broth
- 3 cups spinach
- 1/4 cup parsley, fresh, chopped
Directions
- Chop spinach/mince garlic.
- In a large skillet, sauté tempeh in 1 teaspoon olive oil until browned on all sides.
- Remove from pan and set aside.
- Add another teaspoon to the skillet and, over medium heat, sauté onion until soft. Stir in garlic, sun-dried tomatoes, oregano, basil, and thyme and sauté for another few minutes until fragrant.
- Stir the yeast into the sauce with the yogurt and vegetable broth.
- Then nestle tempeh pieces in the pan.
- Simmer for about 20 minutes.
- Stir in spinach and cover the pan until wilted.
- Top with parsley just before serving.
What to Serve with Mediterranean Tempeh
Try it over rice, quinoa, or pasta, or serve it with roasted potatoes. Add bread for dipping, and you have a satisfying meal.
Looking for Nutrition Support During Menopause?
Sorting through advice about gut health, menopause, and what to eat can get confusing fast. You deserve guidance that considers your needs, your lifestyle, and your relationship with food.
At Erica Leon Nutrition, our registered dietitians offer personalized, weight-inclusive nutrition counseling without rigid food rules or another restrictive diet.
Book a free 15-minute call with Erica to explore our nutrition services for midlife and menopause and learn how we can support you.
Erica Leon is a Registered Dietitian and practices from a Health at Every Size (HAES®) lens. She and her team of eating disorder specialists and Anti-Diet Dietitians provide insurance-based care for eating disorders, disordered eating, chronic dieting, or other health conditions in a safe and non-judgmental space for healing.
We work virtually with our clients from our offices in Westchester County in New York as well as the tri-state areas of New York, New Jersey, and Connecticut, along with Alabama, California, the District of Columbia, Florida, Illinois, Iowa, Maryland, Minnesota, Oregon, Texas, Vermont, and Wisconsin. We are in-network with the following insurance companies: Aetna, Blue Cross Blue Shield, Cigna, Emblem Health and United Healthcare; including Oxford, UMR, and The Empire Plan (NYSHIP).
We take the time to learn where you or your family are in the pursuit of health. Respectful of your individual needs and lifestyle, Erica will provide an honest assessment of whether or not you are a good fit to work together. Click here to schedule a 15-minute Discovery Call with Erica to let us know about your needs, and to see which of our Dietitians is the best fit for you!
