Sausage Tempeh and Simple Kale Salad
Serves: 2-4 • Total Time: 20 minutes • FODMAP rating: medium
Tempeh is the perfect plant-based whole food to use for a sausage texture and taste. This is a high protein and high nutrient dense meal. It will keep you full for hours. It calls for liquid smoke, which can be found in the barbecue sauce aisle. If trying tempeh isn’t your forte, make this simple kale salad! It is a delicious way to make kale taste so good.
Ingredients
Sausage Tempeh
1 package tempeh, plain and unflavored
1 ½ cups water
2 tablespoons soy sauce or tamari
1 teaspoon worcestershire sauce, preferably vegetarian
1 teaspoon paprika, preferably smoked
1 teaspoon onion powder
1 teaspoon garlic powder
2 teaspoons italian seasoning
pinches of red pepper flakes
½ teaspoon fennel seeds
1 teaspoon liquid smoke, optional
Simple Kale Salad
large bunch of chopped kale, de-stemmed
juice of ½ a lemon
¼ avocado massaged into the kale
salt to taste
Instructions
Make the kale salad by placing chopped and de-stemmed kale in a bowl. Add the juice of ½ a lemon and ¼ an avocado. Using hands, massage the avocado and lemon juice into the kale, until the kale becomes soft and flexible. This should take 1 minute. Add salt to taste.
Make the sausage by crumbling the tempeh into a pan on medium high heat. Add all the other ingredients and stir well. Let simmer until the tempeh has absorbed all the water.
Serve by adding the sausage on top of the simple kale salad.
*Don’t forget to preload on vegetables before you eat!
*Tempeh Tip: Steam or boil your tempeh for at least 10 minutes to reduce the bitterness and allow it to absorb the flavors better
*FODMAP Swaps: Keep garlic and onion to under ½ teaspoon total and increase as tolerated, being mindful that worcestershire sauce also contains these ingredients as well; fennel is known to counteract the gastric effects of foods; servings under 1 slice of avocado is preferred
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