By Dr. Janet Brill
Vegetable protein is a healthy alternative to animal protein because of it is low in saturated fat and low in cholesterol. The soybean, part of the legume family, is the main ingredient of many common vegetable proteins such tofu, tempeh, and textured vegetable protein. You can eat these raw or baked, grilled, and sautéed. Edamame is the immature soybean inside the pod—a great snack on-the-go, salad topper, or even as a substitute for chickpeas in hummus.
Tempeh is made from cooked and slightly fermented soybeans and formed into a patty, similar to a very firm veggie burger. It is low in sodium yet packed with protein, iron and calcium. Tempeh is a cholesterol-free, vegan-friendly food.
Try something new this week or hop on the Meatless Monday train by incorporating one of these vegetable proteins in a meal and/or snack, if you haven’t already.
Try out this low cholesterol recipe of Citrus Asian Tempeh Salad
Add a hint of sweetness and Vitamin C to your salads with sliced oranges and a homemade vinaigrette with 100% orange juice.
Yield: 2 serving
- 6 ounces Tempeh,
- Soy uncooked (3/4 of a typical 8 ounce package)
- Tempeh Marinade
- 4 Tablespoons of orange juice
- 1 Tablespoon Teriyaki Stir Fry Sauce
- 5 cups Mixed Salad Greens (arugula, butterhead, endive radicchio, baby spinach)
- ½ cup Edamame (shelled)
- ½ cup Sugar Snap Peas, chopped
- ½ Orange navel, slivered
- 2 Tablespoons of slivered almonds
- ¼ Tablespoons of orange juice
- ¼ Tablespoons of White Balsamic Vinegar
Cut uncooked tempeh into 8-10 slices or cubes and place in a small bowl. Add marinade to the tempeh and mix well. Let tempeh sit in marinade for 15 minutes. Cook tempeh on medium in a skillet for about 5 minutes on both sides or until tempeh is golden brown. While tempeh is cooking, prepare the salad ingredients in a large bowl and orange vinaigrette in a small bowl. Add the cooked tempeh and vinaigrette the salad and mix well.
Nutrition Information Per Serving:
- Calories: 375 kcal
- Fat: 10g
- Cholesterol: 0 mg
- Carbohydrate: 54 g
- Dietary Fiber: 14 g
- Protein: 23g
- Sodium: 325 mg