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Tempeh Italiano Farro and Spinach Bowl

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2 min read
Summary

Yes! You can get healthy while eating this thoroughly satisfying and nutrient-dense, Italian-inspired bowl. Tempeh and spinach are high in iron and tomatoes are high in vitamin C. All three are also high in fiber as well as phytonutrients that have shown to prevent heart disease and certain types of cancer. Mangia!

Yields4 ServingsPrep Time20 minsCook Time25 minsTotal Time45 mins

Ingredients

Cashew Cheese Sauce
 1 cup cashews (soaked for 4–6 hours or overnight, drained and rinsed)
 2 tbsp lemon juice
 ½ cup water
 1 tbsp organic apple cider vinegar
 ¼ tsp salt (optional)
 ½ tsp onion granules
Tempeh
 8 oz organic tempeh (cut in half so you have two pieces)
 1 cup onion (white, chopped)
 3 large garlic cloves (minced)
 ½ tsp red pepper flakes (optional)
 ½ cup vegetable broth (unsalted, preferably homemade)
 4 cups organic tomatoes (roma, heirloom or garden [about 6–7 large], cored and deseeded, chopped)
 2 tbsp organic tomato paste (BPA-free can)
 1 tbsp sherry vinegar
 2 tsp oregano (dried)
 ¼ tsp salt (optional)
 ¼ tsp ground black pepper (optional)
 2 tbsp basil (chopped, or parsley)
 2 cups organic spinach (chopped)
 ¼ cup green olives (diced)
 ¼ cup artichoke hearts (in water, diced)
 4 cups organic farro (cooked, or other grain of choice)

Directions

1

Make the cashew cheese: Add all ingredients to a food processor or blender and blend until smooth. Taste for additional flavors of your choice.

2

Boil the tempeh: In a medium stovetop pot, add enough water to cover the tempeh and bring to a boil. Add the tempeh pieces.

3

Boil for 10 minutes. When done, remove from the water. Once cool, with clean hands, crumble the tempeh into bite-sized pieces into a bowl. Set aside.

4

Make the tomato sauce and tempeh: Heat a large stovetop pan on medium-high until it’s hot enough that a droplet of water forms a mercury ball (and not just splatters). This will take about a minute or so.

5

Once the pan is hot enough, add the onions and dry saute them by continuously stirring until they start to soften and brown slightly, about 2–3 minutes.

6

Add the garlic and cook for 30 seconds. Stir in the chile flakes, if using.

7

Add the vegetable stock to deglaze the pan and let cook for 4 minutes, or until the onions are translucent.

8

Add the tomatoes, crumbled tempeh, tomato paste, sherry vinegar, and oregano. Stir well and cook on low-medium heat for 20 minutes, stirring occasionally to be sure the tomatoes don’t stick.

9

Add salt and ground black pepper, if using, then remove from heat.

10

Lastly, stir in the basil (or parsley) and spinach and stir until the spinach is wilted.

11

Divide the cooked farro between two bowls.

12

Add 1 cup of the tomato tempeh mixture to each bowl.

13

Garnish with olives and artichokes.

14

Top with 3–4 tablespoons cashew cheese.

Chef's Notes

Substitutions
Use any grain of your choice. Other grains that would be delicious in this dish include rice, quinoa, wheat berries, or millet.

Instead of spinach, use kale.

Use black olives or kalamata olives in place of green olives.

Gluten-free
Use organic millet, buckwheat, rice, or quinoa in place of farro.

Ingredients

Cashew Cheese Sauce
 1 cup cashews (soaked for 4–6 hours or overnight, drained and rinsed)
 2 tbsp lemon juice
 ½ cup water
 1 tbsp organic apple cider vinegar
 ¼ tsp salt (optional)
 ½ tsp onion granules
Tempeh
 8 oz organic tempeh (cut in half so you have two pieces)
 1 cup onion (white, chopped)
 3 large garlic cloves (minced)
 ½ tsp red pepper flakes (optional)
 ½ cup vegetable broth (unsalted, preferably homemade)
 4 cups organic tomatoes (roma, heirloom or garden [about 6–7 large], cored and deseeded, chopped)
 2 tbsp organic tomato paste (BPA-free can)
 1 tbsp sherry vinegar
 2 tsp oregano (dried)
 ¼ tsp salt (optional)
 ¼ tsp ground black pepper (optional)
 2 tbsp basil (chopped, or parsley)
 2 cups organic spinach (chopped)
 ¼ cup green olives (diced)
 ¼ cup artichoke hearts (in water, diced)
 4 cups organic farro (cooked, or other grain of choice)

Directions

1

Make the cashew cheese: Add all ingredients to a food processor or blender and blend until smooth. Taste for additional flavors of your choice.

2

Boil the tempeh: In a medium stovetop pot, add enough water to cover the tempeh and bring to a boil. Add the tempeh pieces.

3

Boil for 10 minutes. When done, remove from the water. Once cool, with clean hands, crumble the tempeh into bite-sized pieces into a bowl. Set aside.

4

Make the tomato sauce and tempeh: Heat a large stovetop pan on medium-high until it’s hot enough that a droplet of water forms a mercury ball (and not just splatters). This will take about a minute or so.

5

Once the pan is hot enough, add the onions and dry saute them by continuously stirring until they start to soften and brown slightly, about 2–3 minutes.

6

Add the garlic and cook for 30 seconds. Stir in the chile flakes, if using.

7

Add the vegetable stock to deglaze the pan and let cook for 4 minutes, or until the onions are translucent.

8

Add the tomatoes, crumbled tempeh, tomato paste, sherry vinegar, and oregano. Stir well and cook on low-medium heat for 20 minutes, stirring occasionally to be sure the tomatoes don’t stick.

9

Add salt and ground black pepper, if using, then remove from heat.

10

Lastly, stir in the basil (or parsley) and spinach and stir until the spinach is wilted.

11

Divide the cooked farro between two bowls.

12

Add 1 cup of the tomato tempeh mixture to each bowl.

13

Garnish with olives and artichokes.

14

Top with 3–4 tablespoons cashew cheese.

Tempeh Italiano Farro and Spinach Bowl