Tempeh, Sweet Potato And Butternut Squash Hash

Tempeh, sweet potato and butternut squash hash| The Healthy Tart

Tempeh, Sweet Potato And Butternut Squash Hash

This was my first attempt at cooking a Tempeh, Sweet Potato And Butternut Squash Hash or even at using tempeh in general.
I love trying out new ingredients and I had heard so much about this vegan super food recently that I was dying to try it.
Let me be honest with you, when I first opened the package which comes at a steep price of roughly 5€ for 200g, I tried a tiny piece of tempeh in its raw state and was slightly underwhelmed.
 
Not being a stranger to fermented food I was kind of expecting a slightly sour flavour which I am used to from my homemade kefir but there was something earthy about it that I wasn’t particularly fond of.
Luckily this changed drastically after I fried and seasoned it, but still, I would imagine that some people might be struggling to acquire a taste for it.
 
If you are one of these people you might want to check out my vegan Kohlrabi And Potato Bake With Basil Sauce instead.
 
Well, I guess I haven’t done a great job on selling it to you so far, let me try this again. 😉
Think of it as a blank canvas which if prepared properly it is a superb healthy and delicious ingredient.
Going forward, I will try to incorporate tempeh much more into my diet as a replacement for meat (it doesn’t taste like meat, don’t get me wrong, but it’s a great substitute in the way you would use tofu instead of meat).
 

What is tempeh?

Tempeh is traditionally an Indonesian dish and is made by soaking whole soybeans, removing their outside covers, partly cooking it, adding a tempeh starter to it and letting it ferment for 24-36 hours. After this, the beans will be tightly knit by a mat of white, edible mould.
 
You can buy tempeh in the fridge or freezer section of your health food store. In the refrigerator, it can be stored for a week or it can be frozen for later consumption.
 
Tempeh absorbs other flavours quickly, it has a mild and nutty flavour on its own.
 

raw tempeh

Photo by Christian Franke

 

Health benefits of tempeh

Tempeh is believed to reduce cholesterol, increase bone density, reduce menopausal symptoms and promote muscle recovery. In addition to these amazing benefits, tempeh has the same protein quality as meat and contains high levels of vitamins B5, B6, B3 and B2.
 
Like other probiotic foods, it creates a protective lining in the intestines and shields it against pathogenic factors, such as salmonella and E.coli. Fermented foods lead to an increase of antibodies and a stronger immune system. Also noteworthy, is that they regulate appetite and reduce sugar and refined carb cravings. In fact,fermented vegetables can help treat candida in the gut.
 

Your turn

How do you feel about tempeh? Do you like it or is it just not for you? Share your thoughts with me in the comments! 🙂
 

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Tempeh sweet potato and butternut squash hash

Tempeh, Sweet Potato And Butternut Squash Hash

Prep time: 

Cook time: 

Total time: 

Serves: 4

A delicious, healthy vegan dish which is great for using up leftovers.
Ingredients
  • 1 medium sweet potato
  • ½ butternut squash
  • 2 tablespoons ghee
  • 1 cup onion, diced
  • 200g package of tempeh, cut into cubes (about 2cm x 2cm)
  • 2 tablespoons tamari or liquid aminos
  • 1 teaspoon turmeric
  • 1 teaspoon smoked paprika (or to taste)
  • 2 teaspoons dijon mustard
  • ¼ cup vegetable broth, or as needed
  • 2 cups spinach or kale, chopped and tightly packed
  • 1 deseeded red chilli
  • juice of ½ lemon
  • 1 pinch of red pepper flakes
Instructions
  1. Preheat the oven to 200°C.
  2. Rinse the sweet potato, peel the butternut squash and roast it together on a parchment lined baking tray for 35-45 minutes. You want it to be soft but not mushy.
  3. Heat the ghee in a large skillet over medium heat.
  4. Add the onions and sweat them until they turn golden.
  5. Now add the tempeh to the pan and sauté until golden-brown as well.
  6. Meantime chop the by now cooled down sweet potatoes and butternut squash into chunky cubes and add them to the pan.
  7. Sprinkle the spices, tamari, chilli and lemon juice on top and stir before you pour in the broth.
  8. Throw the spinach or kale on top and allow it to wilt.
  9. Season with red pepper flakes.

 

Tempeh Butternut Squash And Sweet Potato Hash