Here’s proof that sometimes bucking tradition in the kitchen can be a delicious adventure. Meaty and rich in protein, tempeh is a wonderful alternative to meat when preparing a veg-heavy Bolognese sauce to be draped over nutty soba. Any extra tempeh sauce is excellent when stuffed into baked sweet potato.
Tip
Unlike Italian-style noodles, those from Asia such as soba should be rinsed after cooking or they can turn gummy.
Soba Noodles in Tempeh Bolognese
Ingredients
- 8 oz (250 g) package tempeh
- 2 tsp (10 mL) grapeseed oil
- 1 yellow onion, chopped
- 1 large carrot, chopped
- 1/4 tsp (1 mL) salt
- 2 cups (500 mL) chopped crimini or shiitake mushrooms
- 2 cups (500 mL) chopped eggplant
- 2 garlic cloves, minced
- 2 tsp (10 mL) dried oregano
- 1 tsp (5 mL) ground coriander
- 1/2 tsp (2 mL) crushed red pepper flakes
- 1/2 tsp (2 mL) black pepper
- 1 cup (250 mL) red wine
- 2 1/2 cups (625 mL) salt-free tomato sauce
- 2 tsp (10 mL) balsamic vinegar
- 10 oz (283 g) soba noodles
- 1/2 cup (125 mL) sliced fresh basil
Nutrition
Per serving:
- calories545
- protein26g
- fat11g
- saturated fat2g
- trans fat0g
- carbohydrates78g
- sugars12g
- fibre6g
- sodium204mg
Directions
01
Using the large holes of box grater, crumble tempeh, or finely chop with knife.
02
In medium saucepan, heat oil over medium heat. Add onion, carrot, and salt; heat for 5 minutes. Add tempeh to pan and heat for 5 minutes. Place mushrooms, eggplant, and garlic in pan; heat for 5 minutes. Stir in oregano, coriander, chili flakes, and black pepper; heat for 30 seconds. Place wine in pan and heat for 3 minutes, scraping up any brown bits from bottom of pan. Stir in tomato sauce and simmer for 15 minutes. Stir in balsamic vinegar.
03
Meanwhile, in pot of salted water, prepare soba noodles according to package directions. Stir noodles often during the first couple minutes of cooking to prevent clumping. Drain noodles in colander and rinse with cold water. Drain thoroughly and then press down lightly on noodles to remove any excess liquid.
04
Divide noodles among 4 serving plates and top with Tempeh Bolognese sauce. Sprinkle on basil.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
