Dear friends, welcome back. 😊 Today we are cooking a tempeh and mushroom stew together.
Have you ever tried tempeh?
The Light and Tasty column dedicates today’s issue to vegan and vegetarian recipes, and since my recipes are often vegetarian, I wanted to take this opportunity to cook a vegan recipe that I’ve been wanting to try for quite some time.
Tempeh is a bit of a peculiar product, which I personally love, but it may not be to everyone’s taste, as it is a fermented food. If you’re not familiar with tempeh, I invite you to read this article, where I described the characteristics and properties of both tempeh and seitan. It’s an article that I wrote after attending a vegetarian and vegan cooking course, which was very useful to me.
Regarding this course, I had published several informative articles here on the blog (which I recommend reading because they are really useful) and various recipes that were then included in this article/collection (check it out!).
Tempeh with mushrooms can be cooked in different versions: you can deglaze with wine, enrich with plant-based cream, or flavor with soy sauce (but please, use low-sodium soy sauce!!). This time, since I really love lemon mushrooms, I tried it with lemon. And I liked it a lot! 😋
Unlike seitan, which tends to be chewy, tempeh has a soft texture, making it suitable for stew-type preparations, like in this recipe, or for meatballs and loaves (recipes I’m adding to my to-do list!).
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👇 If you’re looking for more vegan main courses, take a look at these three recipes of mine with tempeh and seitan! 👇
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 10 Minutes
- Portions: 2
- Cooking methods: Stove
- Cuisine: Italian
- Seasonality: All Seasons
Ingredients
- 5.5 oz tempeh (2 medallions)
- 12.3 oz champignon mushrooms
- Half onion
- 2 tsps extra virgin olive oil
- Half lemon
- rosemary
- pepper
Tools
- Frying Pan
- Lid
- Wooden Spoon
- Grater
Steps
Cut the tempeh into pieces and coarsely chop the onion.
Sauté in a little oil with a sprig of rosemary for a few minutes.
The tempeh should be slightly browned.
Meanwhile, clean the mushrooms. Slice them and add them to the tempeh.
Season with a sprinkle of pepper, stir.
Cook with the lid closed for about 10 minutes.
Complete cooking without a lid for a few minutes to evaporate excess moisture.
Finally, grate the zest of half a lemon and deglaze with the juice (I squeezed it directly without worrying too much about the seeds 😊).
Stir.
Plate and serve immediately.
If desired, you can add a drizzle of raw oil and more grated lemon zest to individual plates.
Salt-Free Tips
I remind you that I cook without adding salt. If you haven’t read it yet, I invite you to read my article Cooking Without Salt where I share my low-sodium experience. 😊
If you are interested in reducing or eliminating salt, always remember to:
▫ Gradually reduce the salt, the palate must slowly get used to it and should not notice the progressive reduction.
▫ Use spices. Chili pepper, pepper, curry, nutmeg, cinnamon, cloves, cumin…
▫ Use aromatic herbs. Basil, parsley, oregano, thyme, sage, marjoram, rosemary, mint…
▫ Use seeds. Sesame, pine nuts, almonds, walnuts…
▫ Use spicy vegetables or fruits. Garlic, onion, lemon, orange…
▫ Use my salt-free vegetable granule
▫ Prefer fresh foods.
▫ Avoid water cooking, prefer cooking methods that do not disperse flavors (griddle, foil, steam, microwave)
▫ Avoid bringing the salt shaker to the table!
▫ Occasionally allow yourself a cheat meal. It’s good for the mood and helps you persevere.
If you do not want to, or cannot, give up salt:
▫ You can still try my recipes by salting according to your habits.
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On my new WhatsApp channel and on Instagram, on the Facebook page and Pinterest, in my two groups: Catia’s group, in the kitchen and beyond and Just what I was looking for! and if you like… subscribe to my Newsletter.
Light and Tasty:
For you, the other vegan or vegetarian recipes from my colleagues at the Light and Tasty Team:
Carla Emilia: Pea Meatballs with Pesto
Cinzia: Savory Pie with Agretti, Monk’s Beard
Claudia: Quinoa with Minestrone Vegetables
Daniela: Eggplant and Potatoes Baked with Coconut Basmati Rice
Elena: Cauliflower Bolognese Ragout
Milena: Fishy Vegetable Burger with Peas
