Broccoli Tempeh Tahini Noodles
I love this quick dinner recipe because it’s made from 3 of my favorite foods: broccoli, tempeh, and tahini.
Broccoli belongs to a category of foods known as cruciferous vegetables. Cruciferous vegetables are high in nutrients, low in calories, and possess anti-cancer benefits. Vegetables like cabbage, broccoli, cauliflower, brussels sprouts, bok choy, and kale are all cruciferous vegetables.
Most cruciferous vegetables contain vitamin K. Vitamin K helps with metabolism, brain health, heart function and blood clotting.
Dark green cruciferous vegetables contain vitamin A and C. Vitamin A is fat-soluble and helps keep your skin healthy and prevent diseases. While vitamin C helps to boost immunity. Your body doesn’t store vitamin C, so consistently incorporating it into your diet will help give you the full benefits.
Cruciferous vegetables are native to Europe, the Mediterranean and parts of Asia. Although, they have spread in popularity and become widely available. They have many health benefits and are easily accessible.
Benefits:
Reduce inflammation
Cruciferous vegetables contain a phytochemical called Sulforaphane that has been found to be anti-inflammatory and anti-cancer. This helps to fight chronic inflammation, and conditions like rheumatoid arthritis, asthma and ulcerative colitis. Sulforaphane is a compound that protects your body against various types of diseases. It supports natural detoxification, benefits the heart, increases glutathione, and benefits the brain.
Promotes Estrogen Balance
Too much estrogen can cause bloating, mood imbalances, headaches, unwanted PMS symptoms, and more. Cruciferous vegetables contain the compounds indole-3-carbinol (I3C) and diindolylmethane (DIM), which help regulate estrogen activity and balance. These vegetable metabolites have strong potential for supporting breast, cervical, uterine, and prostate health.
Fiber
We all know that fiber is amazing at keeping you regular and supporting your digestive system by feeding the beneficial bacteria in your gut microbiome. However, it is also effective in reducing your blood sugar levels. It can help balance your blood sugar levels, by slowing the absorption of sugar in your bloodstream. It is best to increase your fiber intake slowly, as it can cause gas.
Broccoli Tempeh Tahini Noodles
Step 5: Coat the tempeh with the tahini sauce then bake.
Broccoli Tempeh Tahini Noodles
All the ingredients for this quick and filling dinner are typically kitchen staples of mine. If rice noodles, tempeh, and tahini are not staples yet, I highly recommend beginning to stock your kitchen with these nutritious foods. Choose one veggie to complete the meal. My favorite vegetable for this dish is broccoli which I typically buy each week at the grocery store.
Time: 30 minutes | Servings: 4
Ingredients:
1 package brown rice pad Thai noodles
3 cups broccoli florets
1 package (8 oz) tempeh, cut into 1/4 inch strips
Tahini Sauce:
1/3 cup tahini
1/4 cup low-sodium tamari or soy sauce
3 tbsp rice vinegar
1 tbsp toasted sesame oil
1 tbsp maple syrup or honey
1-inch ginger, grated (use 2 tsp ginger powder if you don’t have fresh)
1 garlic clove, minced (use 1 tsp garlic powder if you don’t have fresh)
2 tbsp water to thin (more if needed)
Optional Toppings: chopped cashews, green onion, sesame seeds, Sriracha.
Directions:
Preheat oven to 375F.
Prepare rice noodles according to package directions. Once done, rinse with cool water and place in a bowl.
Boil a pot of water and add the broccoli florets. Cook for 3-4 mins. Then set aside.
In a small bowl, combine the tahini sauce ingredients and whisk to combine.
In a small bowl, using a 1/4 cup of the sauce mixture (save the rest for the noodles), coat the tempeh strips in the sauce. Line tempeh flat on a baking sheet with parchment paper or foil and bake for 12 minutes.
In a large bowl add the noodles and mix with the remaining tahini sauce.
Portion out the noodles in individual serving bowls. Add broccoli florets and about 4 tempeh strips. Top with chopped cashews, green onion, sesame seeds, or Sriracha. Enjoy!
If you make this recipe and enjoy it, be sure to tag @AKFunctionalNutrition on Instagram!