Tarragon Tempeh Salad in Pita Pockets
This delicious lunch special contains tempeh in place of chicken. And for an extra probiotic kick, the dressing can be made with either kefir or plain yogourt.
8 oz (250 g) plain tempeh
3 Tbsp (45 mL) extra-virgin olive oil
3 Tbsp (45 mL) plain kefir or yogourt
2 Tbsp (30 mL) good-quality mayonnaise
2 tsp (10 mL) Dijon mustard
Finely grated zest of 1/2 lemon
1 Tbsp (15 mL) finely chopped fresh tarragon
Salt and freshly ground black pepper
1/2 Granny Smith apple, unpeeled, cored, and diced
1/4 cup (60 mL) coarsely chopped walnuts, toasted
1 Tbsp (15 mL) liquid honey
4 whole wheat pitas, halved, or 8 slices of rustic bread
Curly leaf or butter lettuce
Cube tempeh into 1/2 in (1.25 cm) cubes. Heat 1 Tbsp (15 mL) oil in frying pan and sauté cubes until golden brown on all sides. Add a little more oil if needed. Remove to plate to cool.
Combine kefir, remaining oil, mayonnaise, Dijon, and lemon zest in bowl. Whisk together to blend. Stir in tarragon. Add salt and pepper to taste. Fold in cubed tempeh, apple, and walnuts. Drizzle with honey and gently fold in. Line pita halves with lettuce and tuck tempeh filling into pocket. Serve immediately.
If making ahead, dice tempeh and gently fry until golden. Whisk dressing in bowl. Refrigerate separately. Assemble with diced apple and walnuts just before serving.
Serves 4.
Each serving contains: 439 calories; 18 g protein; 24 g total fat (4 g sat. fat, 0 g trans fat); 46 g carbohydrates (4 g sugars, 6 g fibre); 392 mg sodium
source: "Fabulous Fermented Foods", alive #360, September 2012
Tarragon Tempeh Salad in Pita Pockets
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
