Low FODMAP Baja Tempeh Taco Salad
Our plant-based Low FODMAP Baja Tempeh Taco Salad features spicy, seasoned tempeh as the star of the show, but it doesn’t stop there! In addition to cumin, cayenne, smoked paprika and oregano tempered with maple syrup and soy sauce we have a fresh crunchy salad with arugula, cilantro, cabbage and pepitas. More texture and flavor from nutritional yeast and tortilla chips top everything off with a garlicky lime dressing.
Ingredients:
For Tempeh:
- 7- ounces (200 g) plain tempeh
- 1 tablespoon Garlic-Infused Oil, preferably made with avocado oil
- 2 teaspoon lime juice
- 1 teaspoon ground cumin
- 1 teaspoon low-sodium gluten-free soy sauce
- 1 teaspoon maple syrup
- 1 teaspoon oregano
- 1 teaspoon smoked paprika
- 1/2 teaspoon red pepper flakes
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon salt
For Salad:
- 2 cups (75 g) arugula
- ½ cup (50 g) shredded carrot
- ½ cup (50 g) shredded red cabbage
- ½ cup (8 g) cilantro leaves
- ½ cup (90 g) cooked brown rice, warm or at room temperature
- About 8 corn tortilla chips, about 50 g
- 2 tablespoon pepitas
- 1 tablespoon nutritional yeast, such as Bragg’s
- Sliced jalapenos
For Dressing:
- 1 tablespoon Garlic-Infused Oil preferably made with avocado oil
- 1 tablespoon lime juice
- Salt
- Freshly ground black pepper
Preparation:
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For the Tempeh: Preheat your oven to 375°F (190°C). Have ready a parchment lined half-sheet pan.
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Add about 1-inch (2.5 cm) of water to a medium saucepan fitted with a steamer insert and bring to a boil.
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While your water is coming to a boil, prepare your tempeh by removing it from the packaging and chop into 1-inch (2.5 cm) cubes.
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Once your water is boiling, add your tempeh to the steamer and cover. Allow the tempeh to steam for 15 minutes.
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While the tempeh steams, prep your smokey taco marinade! Combine the lime juice, cumin, soy sauce, maple syrup, oregano, smoked paprika, red pepper flakes, cayenne and salt in a medium bowl and mix well.
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Remove tempeh from the steamer. You can steam and bake the tempeh ahead of time, if you like. Refrigerate in an airtight container for up to 2 days and bring to room temperature before proceeding.
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Toss tempeh in a small bowl with oil. Transfer the tempeh onto reserved half-sheet pan, and make sure that the pieces are evenly spaced. Bake tempeh in the oven for 15 minutes or until golden brown, flipping over once during baking.
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Add tempeh fresh from the oven to the spicy taco marinade bowl and toss to coat.
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For the Dressing & Salad: As the tempeh bakes, whisk the dressing oil and lime juice together and season with salt and pepper – or for a fancier low FODMAP salad dressing try our Low FODMAP Green Goddess Dressing.
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Start building your salad buy arranging arugula, carrot, cabbage, cilantro and rice in 2 serving bowls. Add tempeh, chips, pepitas, nutritional yeast (for a cheesy taste) and jalapeno and serve immediately.
Notes:
- You could serve the bowl without the rice, or try another low FODMAP grain, like quinoa.
- Please do not skip the steaming step to prep the tempeh! This step is essential to making the texture softer and less chewy.
- The marinated tempeh is best consumed warm and fresh out of the oven, while still crispy.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• Arugula: Monash university has lab tested arugula. For many years they stated that arugula had no FODMAPs. After a 2019 smartphone app update, they changed the entry to say that arugula contains trace amounts, but still state, “east freely and according to appetite”.
• Cabbage: Both Monash University and FODMAP Friendly have lab tested various cabbages and reported their low FODMAP serving sizes. According to Monash Green Cabbage is low FODMAP in amounts of 75 g (3/4 cup) and Red cabbage is low FODMAP in amounts of 75 g (3/4 cup). According to Monash Savoy cabbage is low FODMAP in amounts of 40 g (1/2 cup). According to FODMAP Friendly Savoy cabbage is low FODMAP in amounts of 75 g (1 cup). According to both Monash and FODMAP Friendly, Napa cabbage is low FODMAP in amounts of 75 g (1 cup).
• Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
• Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
• Rice: Between FODMAP Friendly and Monash University, many different kinds of rice have been lab tested and they have low FODMAP amounts. Cooked white rice, according to Monash, is low FODMAP at 1 cup (190 g). Cooked brown rice, according to Monash, is low FODMAP at 1 cup (180 g). Cooked red rice, according to Monash, is low FODMAP at 1 cup (190 g). FODMAP Friendly has lab tested black rice and says a low FODMAP serving is 125 g cooked. Note that this is less than white or brown rice. According to Monash, cooked glutinous rice at 1 cup (190 g) is low FODMAP and cooked basmati rice is low FODMAP at 1 cup (190 g).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.