Healthy Vegan Blender Recipe: Onion Tempeh Delight

If you’re looking for a delicious and nutritious recipe that’s perfect for any meal, look no further than this Healthy Vegan Blender Recipe featuring the unique and protein-packed ingredient, tempeh. This dish is not only packed with flavor but also offers a delightful texture that will leave you craving more.

Ingredients

• 1 cup onion, diced
• 1 package (8 oz) tempeh, crumbled
• 1 cup fresh spinach
• 1/2 cup cooked quinoa or brown rice
• 1/4 cup nutritional yeast
• 1 tablespoon soy sauce or tamari
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh herbs for garnish (optional)

Instructions

Step 1: Prepare the Ingredients

Start by gathering all your ingredients. Make sure your tempeh is crumbled into small pieces to ensure an even blend. Dice the onion and wash the spinach thoroughly.

Step 2: Blend the Base

In a blender, combine the diced onion, crumbled tempeh, fresh spinach, cooked quinoa (or brown rice), nutritional yeast, soy sauce, olive oil, garlic powder, and smoked paprika. Blend until you have a smooth and creamy mixture. Scrape down the sides as needed to ensure everything is fully incorporated.

Step 3: Adjust the Seasoning

Taste your mixture and add salt and pepper according to your preference. If you prefer a little heat, consider adding a pinch of cayenne pepper or red pepper flakes for an extra kick.

Step 4: Cook the Mixture

Transfer the blended mixture to a non-stick skillet and cook over medium heat for about 5-7 minutes, stirring occasionally. This step helps to enhance the flavors and ensures that the tempeh is heated through.

Step 5: Serve and Enjoy

Once cooked, remove from heat and serve warm. You can enjoy this dish on its own, or as a filling for wraps, tacos, or sandwiches. Garnish with fresh herbs like parsley or cilantro for a vibrant touch.

Cooking Tips

• Choosing Tempeh: Look for organic tempeh if possible, as it’s made from whole soybeans and offers a nutty flavor.
• Texture Variations: If you prefer a chunkier texture, pulse the mixture in the blender a few times instead of blending until smooth.
• Flavor Enhancements: Feel free to experiment with different spices or add ingredients like sun-dried tomatoes or olives for a Mediterranean twist.

Pairing Suggestions

This Onion Tempeh Delight pairs perfectly with a side salad or steamed vegetables for a well-rounded meal. For a heartier option, serve it over a bed of whole grains or stuffed in a pita pocket with fresh veggies.

Variations and Substitutions

• Grains: Swap quinoa for couscous or farro for a different flavor profile.
• Greens: If you’re not a fan of spinach, try kale or Swiss chard for a similar nutrient boost.
• Sauces: Experiment with different sauces like tahini or a spicy sriracha for a different flavor kick.

Food Photography Ideas

Capture the vibrant colors of this dish by placing it in a rustic bowl, surrounded by fresh herbs and a drizzle of olive oil. Use natural light to highlight the textures of the tempeh and the freshness of the greens.

Further Reading

To explore more about tempeh’s health benefits, check out Tempeh vs. Tofu: What’s the Difference?. Additionally, if you’re interested in other healthy vegan recipes, visit Minimalist Baker for inspiration.

This Healthy Vegan Blender Recipe featuring onion tempeh is not only easy to prepare but also offers a nutritious and delicious meal option. Whether you’re a seasoned chef or a beginner in the kitchen, this recipe is sure to impress! Don’t forget to share your cooking experience and variations with friends and family. Happy cooking!