A lot of study has been done on the benefits of soy in recent years. Its cancer fighting properties have been well documented, especially with cancer of the prostate. Soy has no cholesterol, and it is a rich source of protein.
Tempeh has become very popular in recent years, thanks to its nutty taste, and high protein count; and many North Americans have even learned to make their own. A single serving would have approximately 150 calories, and a mere 6 grams of fat. It is high in fibre and low in fat. It is also low in sodium. In this recipe half a serving per person is all that is needed; so that would add up to 8 grams of protein. A single serving of spaghetti would add an additional 11 grams of protein.
The Benefits of Tomatoes
Tomatoes are a wonderful addition to a healthy diet. They are high in vitamin C, and cancer fighting antioxidants, such as lycopene. Lycopene has been proven to be effective in protecting against many diseases such as breast, prostate, and intestinal cancer. When combined with foods high in essential fatty acids, such as avocadoes, or olive oil, the lycopene becomes even more bioavailable to the body.
Spaghetti Marinara With Tempeh Recipe
Ingredients
- 1 large can tomato sauce
- 1 onion
- 1 garlic clove
- 1 small zucchini
- 1/2 sweet red pepper
- 3/4 pound dry spaghetti
- 5-6 tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon dried basil
- 1/4 teaspoon dried oregano
- 1 250g package tempeh
Instructions
- Fill a large stockpot with water. Add 2 tablespoons of olive oil, some salt, and set on the stove, on high heat, to boil. In the meantime, mince the garlic and onion, and set aside for a few minutes. Dice up the zucchini and sweet red pepper, and place in a small bowl.
- In a frying pan, add 3-4 tablespoons of the olive oil, along with the garlic, and onion to saute for about 2-3 minutes on a medium-high setting. Put in the zucchini, and sweet red pepper, and continue to saute the mixture. Add the tomato sauce, remaining salt and herbs, and when the sauce starts to bubble, turn down the heat to low, and simmer. Make sure to stir the sauce every few minutes.
- When the water starts to boil, add the pasta, and stir until it has softened enough to be completely covered by water. Lower the heat, somewhat, and continue to stir the mixture from time to time. Cook according to package directions, or about 7-10 minutes.
- Take the tempeh out of the package, and crumble it into very tiny pieces, if possible. In a separate frying pan, add the rest of the olive oil and heat on a medium setting. Next, add the tempeh, and saute for a couple of minutes. At this point, some or all of the sauce, can be added to the tempeh, or the reverse. Turn off the heat. Remove the stockpot containing the spaghetti, and drain into a colander. Add some pasta to each plate, and some of the sauce. This recipe is enough for six people.
Some Notes
This recipe has enough flavor to stand on its own, without the addition of cheese; so it is a great vegan or vegetarian alternative to the traditional spaghetti sauce with meat. A 80 gram serving of tempeh is enough for two servings. Also, for a quick meal, consider using several tablespoons of organic ketchup to some tempeh, and some sauteed vegetables. Its sweetness is a good combination with the nutty flavor and texture of the tempeh. Organic ketchup actually contains 3 times the lycopene of regular ketchup.
