New to tempeh? Try it in this robust, flavorful vegetarian stew. To make the stew vegan, skip the yogurt entirely or use a vegan replacement like cashew cream to keep the rich texture.
Ingredients
- 1 Tbsp. olive oil
- 1 onion, diced
- 1 clove garlic, minced
- 1 Tbsp. ginger, grated
- ½ tsp. cardamom
- ½ tsp. coriander
- ¼ tsp. red pepper flakes
- ¼ tsp. salt
- 2 lbs. sweet potatoes, peeled and cubed
- 3 cups low-sodium vegetable stock
- 8 oz. tempeh, cubed
- 1 cup plain, non-fat yogurt, divided
- ½ cup pumpkin seeds, toasted
Directions
- Heat oil in a large pan. Sauté onion and garlic until onion is translucent.
- Add spices and salt and sauté for another minute.
- Add sweet potatoes and broth. Bring to a boil, then reduce heat to simmer for 10-15 minutes.
- Add tempeh and simmer until tempeh is cooked through and potatoes are tender.
- Remove from heat, season to taste, and stir in half of the yogurt.
- Serve hot, garnished with remaining yogurt and pumpkin seeds.
Nutrition Facts
4 servings per container
Serving Size 573 g
| Amount per serving | ||
|---|---|---|
| Calories | 485 | |
| % Daily Value* | ||
| Total Fat 16.5g | 21% | |
| Saturated Fat 3g | 15% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 3.5g | ||
| Monounsaturated Fat 5g | ||
| Cholesterol 1mg | 0% | |
| Sodium 425mg | 19% | |
| Total Carbohydrate 64g | 23% | |
| Dietary Fiber 12.5g | 43% | |
| Total Sugars 18g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 32g | ||
| Protein 23g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 313.9mg | 25% | |
| Iron 4.6mg | 30% | |
| Potassium 1330mg | 30% | |
| Vitamin A 1781.4mcg | 200% | |
| Vitamin C 9.2mg | 10% | |
| Vitamin E 1.2mg | 6% | |
| Vitamin K 8.1mcg | 6% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.3mg | 25% | |
| Niacin 4.9mg | 30% | |
| Vitamin B6 0.6mg | 35% | |
| Folate 46.4mcg | 12% | |
| Vitamin B12 0.4mcg | 15% | |
| Biotin 2.8mcg | 10% | |
| Chloride 98.8mg | 4% | |
| Pantothenate 2.3mg | 40% | |
| Phosphorus 386.7mg | 30% | |
| Iodine 22.2mcg | 15% | |
| Magnesium 154.3mg | 35% | |
| Zinc 2.5mg | 20% | |
| Selenium 5.2mcg | 10% | |
| Copper 0.6mg | 70% | |
| Manganese 1.4mg | 60% | |
| Chromium 0mcg | 0% | |
| Molybdenum 15.5mcg | 35% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Sweet Potatoes, Low Sodium Vegetable Broth (water, Organic Carrots, Organic Onion, Organic Celery, Organic Leeks, Organic Tomato Puree, Organic Mushrooms, Organic Garlic, Sea Salt, Organic Savory Leaf, Organic Ground Bay Leaf), Nonfat Plain Yogurt (cultured Pasteurized Milk, Salt, Enzymes), Tempeh (organic Soybeans, Organic Apple Cider Vinegar, Starter Culture (rhizopus Oligosporus)), Onion, Pumpkin Seeds, Olive Oil, Ginger, Garlic, Salt, Cardamom, Red Pepper Flakes, Coriander.
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