Tempeh Tacos with Pineapple Cabbage Slaw (GF, Vegan)

Tempeh is one of those foods that may not be on everyone's weekly grocery list. Often confused with tofu, tempeh is made from fermented soybeans and offers a whole host of health benefits. Let's see why you should incorporate more tempeh into your into your healthy diet. 

• Tempeh is a prebiotic: Tempeh feeds the good bacteria in your gut, so that you can continue to have better gut health. 
• Better bioavailability: The fermentation process that tempeh undergoes makes the soy proteins and calcium molecules easier for our bodies to digest and absorb. 
• High in protein: One 3 ounce serving of tempeh has 16 grams of protein! 
• Versatility: Tempeh can be used in a variety of dishes. It can be baked with a simple marinade, crumbled as a ground meat alternative, or cut into strips to be used in sandwiches. 

These tasty tacos are quick to prepare and will be sure to impress! The combination of spices and seasoning pack a punch of flavor that won't leave you missing the meat. You can use whole-wheat flour tortillas or pre-made tostadas in place of the corn tortillas. Enjoy! 

~ Lauren, Dietetic Intern

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Recipe adapted by Lauren Hoffman & Megan Ellison from Emilie Eats 
Makes 3 Servings 
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Ingredients:

• 1 (8-ounce) package tempeh, cut into bite-size chunks
• 2 Tablespoons reduced-sodium tamari + 2 Tablespoons water
• 1 teaspoon chili powder
• 1/2 - 1 teaspoon red chili flakes (depending on how spicy you want it)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon liquid smoke or paprika
• 1/2 teaspoon garlic power (or 4 minced fresh garlic cloves) 
• 1/2 teaspoon onion powder
• 1/4 teaspoon ground black pepper
• 6 corn tortillas (6" size) 
• Oil for cooking
• 1 1/2 cups red cabbage, shredded
• 3/4 cup pineapple, diced (you could deliciously substitute mango) 
• 1/2 cup cilantro, finely minced, plus more for garnish
• 2 Tablespoons fresh lime juice (~1 lime)
• 1 teaspoon apple cider vinegar (or rice vinegar) 
• 1 teaspoon honey (or agave) 
• 1/4 teaspoon each salt and pepper 
• Additional toppings: cilantro, avocado, salsa, green onions, lettuce

Directions:

1. Preheat oven to 350°F. 
2. Place the tempeh in a medium bowl.
3. In a small bowl, whisk tamari, chili powder, hot sauce, cumin, liquid smoke, garlic powder, onion powder, and pepper. Add mixture to tempeh and stir to coat. Let sit for 5-10 minutes. 
4. ​Place corn tortillas on a baking sheet and brush with a small amount of oil. Bake for 10 minutes, or until crisp and golden brown.
5. Heat a skillet over medium heat. Add tempeh and cook for 4-5 minutes, or until browned. Flip the tempeh and cook for another 3-4 minutes. 
6. Meanwhile, combine red cabbage, pineapple, cilantro, lime juice, vinegar, honey, and salt in a medium bowl. Top the tortillas with the prepared tempeh, slaw, and other desired toppings. 

Nutrition per Serving (2 corn tortillas with tempeh and slaw): 319 Calories, 12g Fat, 19g Protein, 41g Carbohydrates, 9g Fiber, 655mg Sodium

Preparation time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

Lauren shared this recipe with me a while back and I finally got around to trying it tonight for our first dinner after returning from a Hawaii vacation. It definitely helped with the post-vacation blues and took me back to the Island at least in flavor. I also love the various textures and colors in this easy and quick dinner option.  Give it a try and let us know what you think.  With Aloha - Megan