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Teriyaki Tempeh (Vegan, GF, Low FODMAP)


I am a BIG FAN of tempeh. If you can tolerate soy, tempeh is a great way to get a high dose of complete plant-based protein (31g of protein per 1 cup!). Tempeh is fermented soy - the fermentation process makes certain nutrients like calcium, zinc and iron more available to the body.


Just remember: always eat organic soy! Some non-organic soy processing uses chemical solvents, and 94% of soy in the U.S. is genetically modified (meaning it will be heavily sprayed with pesticides...). ⁠

Low FODMAP Teriyaki Tempeh

I have reallyyyyyy gotten into playing around with tempeh flavors and marinades. And this is a good one. It's a low-FODMAP recipe, in case you are looking for plant-based meals that are easy on the digestion.

Low-FODMAP diets are pretty tricky for vegans/vegetarians. Tempeh is a great protein source for plant-based eaters, and 3.5oz is considered an allowable serving for certain SIBO diets. The slaw that I served it on has a lot of raw veggies, so it might be hard on the digestion for some people. You can try lightly steaming or sautéing the cabbage if cruciferous vegetables are a struggle!⁠

In this meal, I served the Teriyaki tempeh on kale, romaine, green cabbage, cucumber, shredded carrots, avocado, cilantro, scallions, with a toasted sesame-tahini sauce.⁠


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