Tempeh, Chickpea and Couscous Salad

3 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 15 min Standing : 30 min
590 calories/serving
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Ingredients

1 cup chickpeas/garbanzo beans (canned), rinsed and drained 250 mL
1 1/2 cup couscous, whole wheat 240 g
1/4 cup extra virgin olive oil 65 mL
2 tbsp lemon juice, freshly squeezed 3/4 lemon
2 tsp curry powder 6 g
1 3/4 tsp gingerroot, grated 8 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 green peppers, diced 80 g
2 stalks celery, diced 140 g
2 green onions/scallions, finely chopped
240 g tempeh
2 tbsp soy sauce 30 mL
1 tbsp balsamic vinegar 15 mL
1 clove garlic, thinly sliced
2 tsp canola oil 10 mL
10 cups baby spinach 160 g
1 cup fresh cilantro 30 g

Method

  1. Cook the couscous. Rinse and drain the chickpeas and set aside.
  2. In a small bowl, whisk together the extra virgin olive oil, lemon juice, curry powder and grated ginger. Season with salt and pepper. Put the couscous in a salad bowl, then pour the vinaigrette over it. Stir in the bell pepper, celery, green onion and chickpeas. Mix well then let stand in the refrigerator 30 min.
  3. Meanwhile, prepare the tempeh. Cut each 8oz (240g) tempeh block into 4 squares, then cut each square into 2 triangles. Combine the soy sauce, balsamic vinegar, and garlic in a bowl. Place the tempeh into the bowl then let marinate for about 15-30 min, turning the pieces once to cover them well. Make sure that both sides of the tempeh are covered with the marinade.
  4. Heat canola oil in a pan over medium-high heat. Add the tempeh pieces and sauté until golden-brown, about 5 min. Serve.
  5. About 15 min before serving, take the salad out of the refrigerator and prepare the tempeh.
  6. Add the baby spinach and tempeh triangles to the couscous salad. Toss well, adjust the seasoning, sprinkle with cilantro, then serve.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (450 g)

Amount

% Daily Value

Calories

590

Fat

24 g

37 %

Saturated 3.6 g
+ Trans 0 g

18 %

Cholesterol

0 mg

Sodium

470 mg

20 %

Carbohydrate

73 g

24 %

Fibre

15 g

61 %

Sugars

2 g

Net Carbs

58 g

Protein

24 g

Vitamin A

66 %

Vitamin C

52 %

Calcium

15 %

Iron

36 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Fruits 0
Vegetables ½
Meat and Alternatives ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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