Tuesday, August 14, 2012

BBQ Tempeh with Bell Pepper and Avocado

I've been trying to find some good tempeh recipes lately and this one got my attention right away. I've made quite a few of Grace's recipes in the past, and I've never been disappointed. Of course, as usual, I made some modifications so as to make this recipe more FODMAPs-friendly (Although it's certainly not FODMAPs-free!!), but if you'd like to try the original version check it out here. I also modified the recipe to make it a bit lighter (I used less BBQ sauce, added more bell pepper, and used less oil).


8 ounces tempeh, cubed
1 bell pepper, chipped
1 T garlic extra virgin olive oil
1/4 cup + 1 T BBQ sauce**
2 T tomato paste
1/2 cup water
1/3 cup chopped cilantro
1 avocado**
Salt and pepper to taste
Optional: Whole wheat buns or tortillas**

** These ingredients contain FODMAPs and may not be well tolerated for some. Use less if need be. **

1. Heat oil in a saute pan. Add chopped bell pepper and tempeh. Cook until both are browned and slightly tender (~5 minutes, mixing occasionally). Season with pepper and a dash of salt.

2. Stir in tomato paste and saute another minute. Add BBQ sauce and water. Cook, stirring frequently, until mixture thickens but still remains saucy (you may have to add more water if you want, but I liked mine sort of dry and concentrated!).

3. Add cilantro 1-2 minutes before removing from heat, cooking until cilantro is wilted (about 1 minutes, or less).

4. Add the final mixture to a whole wheat bun, tortilla, or eat it alone in a bowl. Chop your avocado and sprinkle on top for a garnish and extra deliciousness.

Estimated Nutrition Facts
Serving Size: 1/4 of recipe
Note: Does not include a bun or tortilla
I'm so thankful that tempeh doesn't give me the same problems as tofu. I actually enjoy tofu but the gas it gives me isn't even worth it. Tempeh, on the other hand, is a good friend of mine. The fact that it's cultured means that it doesn't cause me stomach issues. I really like the texture too (Nick, on the other hand, is not a fan. He has issues with different textures other than the normal meat and poultry. I need to continue trying to train him....)

QUESTION: What's your favorite meat-replacement? Which do you prefer, tempeh or tofu (or neither??).

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  1. I haven't tried tempeh but tofu is my best friend as meal replacement. It's so versatile and easy to throw in any dish. sorry that it give you gas thought. this tempeh dish looks very tasty!

  2. I'm so with you tempeh over tofu in a second. And I don't do so well with tempeh but tofu I cannot eat. I think Nick's "training" is going well, he seems so open to experimenting.

  3. I love tempeh, avocado, and ANYTHING BBQ - love this recipe!

  4. I've only had tempeh once. This recipe sounds good! I do like tofu, and eat it about once a week.

  5. Glad you got to try this one! Looking at your photos is making me want avocado for breakfast now... Tempeh took me awhile to get used to, but now I love it. It's so nice and chewy.

  6. seitan is my fave non-meat "protein", plus its no soy. im not anti soy or anything but its good to have an option outside of beans and soy. which bbq sauce did you use? or did you make your own? i have a hard time finding a fodmaps friendly one, so im curious which you use. thanks!

  7. Grace has some amazing recipes...I'm making one tonight and added another to my must-make list today! This, too, looks great! Tempeh has really grown on me, but I still prefer tofu. Makes me sad that it gives you such Gi upset :(

  8. I love avocado though it is a seasonal fruit I make it sure that I never missed every season, I love to try it with this delicious recipe, I usually eat avocado as a shake every summer.

  9. This looks yummy! But I'll be honest, I am scared of soy in general (even though I know small amounts of fermented soy, like tempeh, are fine to eat). I'm likely to just eat something with veggies and cheese when I need fast food (if meat is going to take too long).

    Or avocado based stuff, since it's filling!

  10. This looks really yummy! Thanks for sharing :) Is BBQ low-fodmap or does it contain garlic/onion??? I've been looking for a lower sugar brand...can you recommend one to use? Thanks a billion!

  11. You had me at BBQ Sauce!!! If I had to choose, I'm totally a tofu girl. Plan tofu is my comfort food!

  12. I like Tempe tofu but my favorite is seitan