Looking for an easy and nutritious weeknight dinner, that's also easy on your gut? Then give this gluten-free, low FODMAP Tempeh Bolognese Pasta a try! We think you'll love it.
Discover how delicious tempeh can be, with this quick, high-protein pasta recipe. Marinated, pan-fried tempeh meets fruity marinara sauce for an easy, gut-friendly weeknight dinner. If you're new to tempeh and you're feeling unsure what to do with it, this recipe is for you.
Tempeh has so many health benefits and prepared in the right way it tastes great too. Tempeh is an excellent source of plant protein and rich in nutrients such as calcium, iron and B-vitamins. 100 g tempeh contain 19 to 21 g of protein (depending on manufacturer) and 142 g calcium, which is more than you'll get from cow's milk. Since it is made by fermentation, tempeh can also have a beneficial effect on your gut and immune system. These days you'll find tempeh in the chilled section of many large supermarkets.
So let's discuss how to prepare our tempeh, which is actually very easy. For this recipe we simply marinate our tempeh in tamari or gluten-free soy sauce. If you have the time, it's a good idea to marinate your tempeh overnight. Cut the tempeh in slices, drizzle the tamari sauce on top and place it in the fridge overnight, alternatively on the morning of same day, if you're planning to make this recipe for dinner.
Once the marinating is done, all you need to do is cut the tempeh in to small cubes. Better still, crumble it finely using your hands and fry it for a nice crispy texture.
In this recipe we've added asafoetida in place of garlic for a low FODMAP version, but you can also just leave this step away. Our Magical Marinara Sauce will do the job of adding the delicious fruity and aromatic Italian flavour.
Happy cooking and guten Appetit!
SERVINGS: 3 | PREP TIME: 10 MINUTES | COOK TIME: 12 MINUTES
INGREDIENTS
- 100 g tempeh, plain
- 1 tbsp tamari or soy sauce (not gluten-free)
- 2 tbsp oil for frying
- 2 tbsp olive oil
- 3 pinches of asafoetida (optional)
- 250 g Froyda Magical Marinara Sauce (1 jar)
- 250 g rice pasta or gluten-free pasta of your choice
- fresh basil
- walnuts (optional)
INSTRUCTIONS
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Cut the tempeh in slices, add the tamari sauce and place it in the fridge over night or if you're planning to make this recipe for dinner, marinate the tempeh on the morning of same day. If you are strapped for time, a couple of hours for marinating will also do.
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Prepare the rice pasta or other gluten-free pasta according to the instructions on the packet. Once you've removed the cooking water add the olive oil.
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In the mean time, cut the marinated tempeh in small cubes, better still crumble it finely using your hands. Heat the oil in a pan, add the asafoetida, then ad the crumbled tempeh and fry it for three to five minutes, turning occasionally.
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Now add the marinara sauce to the pan and cook for a further 3 minutes.
- Cut the walnuts in small pieces. Wash and cut the fresh basil leaves. Plate the pasta with the tempeh Bolognese, toss walnuts and basil on top and serve hot.
FODMAP TIPS
1 serving of this recipe is low FODMAP. Individual tolerance may vary. The Froyda Magical Marinara Sauce used in this recipe contains three low FODMAP portions. Up to 170 g of tempeh is low FODMAP according to data from the Monash University. Make sure to use plain tempeh which is free from onion and garlic. This is because onion and garlic are high in FODMAPs, even in small quantities.
GLUTEN-FREE TIPS
Though most tamari varieties are gluten-free, it is a good idea to check the ingredient list, as some brands may add wheat. Most traditional soy sauces on the other hand are not gluten-free because they are made with wheat. To ensure a soy sauce is safe, always check the label for a "gluten-free" certification.