Sweet Potato and Tempeh

Sweet Potato and Tempeh with Maple Syrup Sauce

Ingredients

1 large sweet potato, cubed
1 onion, sliced
1 tomato, diced
3 garlic cloves, minced
1 block of tempeh, diced
1 tablespoon chilli flakes
1 tablespoon rosemary
1 tablespoon thyme (oregano was used in the video)
Avocado oil to coat ingredients listed above**

Sauce

1/3 cup ketchup
1/4 cup maple syrup
2 tablespoons soya sauce (gluten-free if necessary)
1 ½ tablespoons lemon juice Directions

Directions

1. Preheat oven to broil 450F (232C)
2. Combine all ingredients except tomatoes into a large mixing bowl and coat with oil.
3. Place the combined ingredients on a baking sheet and place tomatoes on top. Put the baking sheet in the oven for 10 minutes.
4. Whisk the ingredients for the sauce and set aside
5. After 10 minutes mix the ingredients and put back in the oven for 5 minutes or until sweet potatoes are soft.
6. Once the sweet potatoes have softened, remove the baking tray and recombine the sauce and then pour on top. Mix everything together and enjoy!

IMG_6663

 

** Both olive oil and avocado oil are healthy unsaturated fats, but their smoking points can draw the line between healthy and unhealthy. Virgin avocado oil has a higher smoke point; 480F-520F, whereas olive oil has a smoke point of about 430F. If an unsaturated oil is exposed to high temperatures and smokes this will cause the unsaturated fats to transform into unhealthy trans fats.

 

Jerk Tempeh, Cabbage, and Rice and Peas

One of my top 10 favourite meals before primarily eating plant-based was jerk chicken, cabbage, and rice and peas. Obviously, the main component, jerk chicken is not plant-based, so rather than not being able to have this meal again, I made a plant-based version. If you do not like tempeh, you can sub it out and replace with tofu. I personally do not like tofu, so I rarely cook with it.

The first few times I made rice and peas I really struggled. I found that many recipes called for way too much liquid and the rice was often soggy. I also was able to feed an army of people which was not ideal. I promise you that I have made my own recipe for rice and peas at least 20x, so I know that it will work for you!

Jerk Tempeh
1 block of tempeh
Jerk marinating sauce, enough to cover the block of tempeh *I have not mastered my own recipe for jerk sauce so in the meantime I use Walkerswood Jamaican Jerk Marinade.*

Rice and Peas
1/2 cup of long grain rice
1/2 cup of water**
1/2 cup of coconut milk
1/4 cup of red kidney beans **Save the liquid from the can or if you boiled the beans save some of the liquid from the pot and use it for the water**
2 scallions chopped
2 cloves of garlic minced
1/2 tablespoon of thyme
A pinch of salt

Cabbage
1 small head of green cabbage or half of a large head
1 small onion
1/2 of a red bell pepper
1/3 cup of thin diagonally sliced carrots
1/4 cup of water or vegetable broth
2 tablespoons of avocado oil, or as needed
1 tablespoon of thyme
1 whole scotch bonnet pepper
Pepper to taste

 

Marinate the tempeh in jerk sauce overnight, if you don’t have time to marinate overnight then marinate it for as long as possible.

To prepare the rice and peas combine all ingredients except rice in a pot and bring to a boil. Make sure that the liquid equals one cup. Add the rice and turn down the heat to a light simmer until the rice is cooked, which is around 20 minutes.

While the rice is cooking turn on your oven to broil at 475 Fahrenheit. Set the oven rack on the second highest from the top. Once the oven is ready place the tempeh on a baking sheet for 10 minutes and then flip over for another 10 minutes.

To prepare the cabbage, take out the core and chop the cabbage. Saute the onions and carrots in oil over medium-high heat in a large frying pan until soft. Add the remaining ingredients, lower the heat to medium and cover until you get the texture that you want, occasionally stirring. It will take around 10 minutes for the vegetables to become crunchy and 15-20 for the vegetables to soften.

Serve the tempeh, sliced, on a bed of rice and peas and cabbage.

IMG_0225