Rice and Tempeh Salad with Herbs

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Preparation : 10 min Cooking : 15 min Standing : 10 min
560 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

1 1/3 cup basmati rice 260 g
4 tbsp extra virgin olive oil 60 mL
3 tbsp lemon, freshly squeezed 1 lemon
2 tbsp soy sauce 30 mL
2 tsp curry powder 6 g
1 1/2 cup lentils (canned), rinsed and drained 375 mL
2 green onions/scallions, finely sliced
2 cloves garlic, finely chopped
1/2 cup Italian parsley, fresh, finely chopped 40 g
2 tsp fresh basil, finely chopped 2 g
ground pepper to taste [optional]
240 g tempeh
1 tbsp balsamic vinegar 15 mL
1 clove garlic, finely chopped
2 tsp canola oil 10 mL

Method

  1. Cook the rice. Let stand in the refrigerator at least 30 min (this step can be made ahead).
  2. Meanwhile, prepare the tempeh. Cut each 8oz (240g) tempeh block into 4 squares, then cut each square into 2 triangles. Combine half of the soy sauce, balsamic vinegar, and garlic in a bowl. Place the tempeh into the bowl then let marinate for about 15 min, turning the pieces once to cover them well. Make sure that both sides of the tempeh are covered with the marinade.
  3. Heat canola oil in a pan over medium-high heat. Add the tempeh pieces and sauté until golden-brown, about 5 min.
  4. In a small bowl, combine the olive oil, lemon juice, soy sauce, and curry.
  5. Put the rice in a salad bowl. Add the lentils, green onion, garlic and herbs. Pour the vinaigrette over the salad, add a little ground pepper, then toss gently. Add the tempeh, let stand 10 min then serve.

Nutrition Facts Table

per 1 serving (340g)

Amount

% Daily Value

Calories

560

Fat

23 g

35 %

Saturated 3.5 g
+ Trans 0 g

18 %

Cholesterol

0 mg

Sodium

290 mg

12 %

Carbohydrate

68 g

23 %

Fibre

10 g

42 %

Sugars

3 g

Net Carbs

58 g

Protein

23 g

Vitamin A

9 %

Vitamin C

26 %

Calcium

11 %

Iron

41 %

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin E, Vitamin K, Zinc
Good source of  :
Pantothenic Acid, Vitamin B1, Vitamin B2
Source of  :
Calcium, Omega-3, Omega-6, Vitamin A, Vitamin C

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables 0
Fats 3

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