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Warm Roasted Vegetables with Barley and Tempeh

Serves 4.

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    A substantial, complete meal salad that’s as simple to plate as it is to pack: scoop and dive in. Perk up leftovers with a squeeze of fresh lime to bring back the just-made flavour.

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    Tempeh is a high-protein fermented soybean cake with a nutty, slightly acidic flavour and hearty texture. Find it refrigerated or frozen at your natural food or grocery store.

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    Warm Roasted Vegetables with Barley and Tempeh

    Ingredients

    • 1 zucchini, cut into 1/2 in (1.25 cm) pieces
    • 1 bell pepper, seeded and cut into 1/2 in (1.25 cm) pieces
    • 1 onion, cut into 1/2 in (1.25 cm) pieces
    • 3 Tbsp (45 mL) extra-virgin olive oil, divided
    • 2 Tbsp (30 mL) low-sodium tamari, divided
    • 4 cups (1 L) water
    • 1 cup (250 mL) dry pearl barley or oat groats (for gluten free)
    • 1 - 250 g package tempeh, crumbled
    • 3 Tbsp (45 mL) rice or apple cider vinegar
    • 1 Tbsp (15 mL) maple syrup
    • 1 Tbsp (15 mL) minced fresh red chili
    • 1 Tbsp (15 mL) sliced fresh basil

    Nutrition

    Per serving:

    • calories440
    • protein18g
    • fat18g
      • saturated fat3g
      • trans fat0g
    • carbohydrates57g
      • sugars8g
      • fibre10g
    • sodium286mg

    Directions

    01

    Preheat oven to 400 F (200 C). Add vegetables to large parchment-lined rimmed baking sheet; toss with 1 Tbsp (15 mL) olive oil and 1 Tbsp (15 mL) tamari. Roast for 40 to 45 minutes, until tender and beginning to brown. Transfer to large bowl.

    02

    While vegetables are roasting, in medium saucepan, bring water and barley or oat groats to a boil, reduce to medium-low, and cook uncovered for 20 to 25 minutes, until tender (longer for oat groats). Drain, rinse with cold water, drain again, and add to vegetables along with tempeh.

    03

    In small bowl, combine vinegar, remaining oil, remaining tamari, maple syrup, and chili; add to barley mixture, gently toss to combine, and garnish with basil. Serve immediately, or cover and chill for up to 3 days.

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    This recipe is part of the A Week of Living Vegan collection.

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    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.