Tempeh, Chickpea and Couscous Salad

3 Reviews
100% would make this recipe again

This recipe is incompatible with your food profile

Preparation : 15 min Cooking : 15 min Standing : 30 min
590 calories/serving
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Ingredients

1 cup chickpeas/garbanzo beans (canned), rinsed and drained 250 mL
1 1/2 cup couscous, whole wheat 240 g
1/4 cup extra virgin olive oil 65 mL
2 tbsp lemon juice, freshly squeezed 3/4 lemon
2 tsp curry powder 6 g
1 3/4 tsp gingerroot, grated 8 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 green peppers, diced 80 g
2 stalks celery, diced 140 g
2 green onions/scallions, finely chopped
240 g tempeh
2 tbsp soy sauce 30 mL
1 tbsp balsamic vinegar 15 mL
1 clove garlic, thinly sliced
2 tsp canola oil 10 mL
10 cups baby spinach 160 g
1 cup fresh cilantro 30 g

Method

  1. Cook the couscous. Rinse and drain the chickpeas and set aside.
  2. In a small bowl, whisk together the extra virgin olive oil, lemon juice, curry powder and grated ginger. Season with salt and pepper. Put the couscous in a salad bowl, then pour the vinaigrette over it. Stir in the bell pepper, celery, green onion and chickpeas. Mix well then let stand in the refrigerator 30 min.
  3. Meanwhile, prepare the tempeh. Cut each 8oz (240g) tempeh block into 4 squares, then cut each square into 2 triangles. Combine the soy sauce, balsamic vinegar, and garlic in a bowl. Place the tempeh into the bowl then let marinate for about 15-30 min, turning the pieces once to cover them well. Make sure that both sides of the tempeh are covered with the marinade.
  4. Heat canola oil in a pan over medium-high heat. Add the tempeh pieces and sauté until golden-brown, about 5 min. Serve.
  5. About 15 min before serving, take the salad out of the refrigerator and prepare the tempeh.
  6. Add the baby spinach and tempeh triangles to the couscous salad. Toss well, adjust the seasoning, sprinkle with cilantro, then serve.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (450 g)

Amount

% Daily Value

Calories

590

Fat

24 g

37 %

Saturated 3.6 g
+ Trans 0 g

18 %

Cholesterol

0 mg

Sodium

470 mg

20 %

Carbohydrate

73 g

24 %

Fibre

15 g

61 %

Sugars

2 g

Net Carbs

58 g

Protein

24 g

Vitamin A

66 %

Vitamin C

52 %

Calcium

15 %

Iron

36 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Fruits 0
Vegetables ½
Meat and Alternatives ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

This recipe is in the following categories

Rice/Grain | Soy | Main courses/Entrées | Lunch box | High Iron | Picnic

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.