It's Finally Fall
When our dry desert temperatures start to drop, it is finally (praise all things healthy!!!) hot soup weather in Las Vegas. It also happens to be the perfect time of year for fall vegetables like zucchini. Combine the two, and you have today’s delicious recipe for a healthy, warm, soul feeding soup.
But what about nutritional value? Thanks to tempeh, this soup packs a nutritional punch, especially in the protein department. Tempeh is a vegetarian meat replacement made from fermented soy that is high in protein and probiotics and is loaded with a wide array of vitamins and minerals. Whether you’re a vegetarian or not, tempeh can be a nutrition packed addition to any diet. A traditional Indonesian food, tempeh is made from soybeans that have been fermented, or broken down by microorganisms and pressed into a compact cake.
I suggest double batching this, because you’re going to want to have it for lunch or dinner the next day also. It’s the perfect meal on a chilly day! The prep time is about an hour, and a single batch serves 4.
Thanks to Brittany Mullins at eatingbirdfood.com for this fabulous recipe!
Zucchini Noodle Ramen Bowls
Prep time 30 minutes. Cook time 30 minutes. Yields 4 servings
INGREDIENTS For Tempeh and Marinade
· 1 – 8 oz package of “light life tempeh”
· 3 TBLSP tamari (or light sodium soy sauce)
· 1 tsp fresh grated ginger
· 3 cloves of garlic, minced
· 1 tsp sesame oil
· 1 tsp pure maple syrup
· 1 tsp apple cider vinegar
· Pinch of red pepper flakes
· 1 tsp coconut oil used for sautéing. (NOT added to the tempeh marinade)
· 1 TSP coconut oil
· 1 clove of garlic, minced
· 3 - 4 baby bok Chou (about 1 – 2 cups) plus save a few leaves for garnish
· 3 shiitake mushrooms, stemmed and sliced
· 1 cup grated carrots
· 1 tsp fresh grated ginger
· 2 TBLSP white miso (red will do just fine if you can’t find white.)
· 1/4 – 1/2 tsp red pepper flakes
· 1/4 tsp Chinese 5 spice
· 32 oz (4 cups) slow sodium vegetable stock or broth
· 2 cups water
· ½ TBLSP tamari (optional, if needed)
· 3 medium sized zucchini, spiralized
· 4 small nori sheets (or seaweed snack sheets)
· Green onions, sliced
· 1 tsp sesame seeds
· Sriracha or chili garlic, to taste
1. Make marinade by combining tamari (or say sauce), ginger, garlic, sesame oil, maple syrup, apple cider vinegar and red pepper flakes in a shallow container. Cut tempeh into thin slices and add to the container with the marinade. Toss gently, to coat tempeh and set aside. Let the tempeh marinate anywhere from 30 minutes to overnight.
2. Once the tempeh is marinated, start preparing the broth.
Add 1 tsp of coconut oil to a large pot over medium heat. Add the garlic and sauté until fragrant. Add shiitake mushrooms and chopped bok choy, and sauté a bit longer – about 5 minutes. Add carrots, ginger, miso, Chinese 5 spice, vegetable stock and water into the pot and bring mixture to a boil. Once boiling, reduce heat and simmer for 15-20 minutes.
3. While broth simmers, add 1 tsp coconut oil to a large skillet over medium heat. Once oil is hot, add marinated tempeh to the skillet and pour any remaining marinade into the pot with the broth for extra seasoning. Cook tempeh for 3 minutes on each side or until all the pieces are lightly browned. Remove from heat and set aside.
4. Divide zucchini noodles evenly among 4 bowls.
5. Once broth has simmered, taste and add more tamari if needed. Ladle a little over 1 cup of warm mushroom broth into each bowl (over the zucchini noodles). Arrange extra bok choy leaves and a nori sheet around the edgers of the bowls. Place a few slices of tempeh in each bowl. Top evenly with green onion slices and sesame seeds, and serve immediately. Top with Sriracha or chili garlic sauce if desired.
Serving size is 1 bowl
Calories per bowl = 257
Sugar = 10g
Fat = 11g
Carbs = 30g
Fiber = 9g
Protein = 17g