Tempeh and Veggie Casserole
A high-protein, modern twist on a classic casserole featuring savory tempeh and vibrant vegetables, perfect for a quick and healthy dinner.
10 min
Prep
15 min
Cook
4
Serves
450
Calories
Macros · per serving
31g protein
57g carbs
15g fat
Ingredients
For 4 servings
- 400 g tempeh
- 2 tbsp olive oil
- 1 onion
- 2 carrot
- 200 g frozen peas
- 4 clove garlic
- 3 tbsp soy sauce
- 2 tbsp tomato paste
- 300 g frozen mixed vegetables
- 4 potato
- 100 ml milk
- 2 tbsp butter
- salt — to taste
- black pepper — to taste
- parsley — to taste
Instructions
- 1
Preheat oven to 200°C (390°F).
- 2
Cut tempeh into small cubes. Finely chop onion and carrot. Mince garlic.
- 3
Peel and chop potatoes into cubes. Boil in salted water until tender, about 10 minutes. Drain and mash with butter, milk, salt, and pepper.
- 4
While potatoes cook, heat olive oil in a pan over medium heat. Add onion, carrot, and garlic. Sauté until onion is translucent.
- 5
Add tempeh to the pan. Cook for 5 minutes until browned. Stir in soy sauce, tomato paste, and frozen peas. Cook for another 5 minutes.
- 6
Mix in the frozen mixed vegetables. Cook until heated through and well combined.
- 7
Transfer tempeh and vegetable mixture to a casserole dish. Spread mashed potatoes over the top. Smooth with a spatula.
- 8
Bake in preheated oven for 10 minutes. Remove and let cool slightly.
- 9
Garnish with fresh parsley before serving.
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