Tempeh Tikka Masala with Spinach
Tempeh is made from fermented soya beans and has a firm, slightly nutty bite. Here it soaks for a few hours in Bay’s Kitchen Tikka Masala Sauce before going into the pan with fresh spinach. The sauce is based on tomatoes, coconut cream and spices, and contains no onion or garlic.
Whole soya beans are high in FODMAPs. Tempeh still counts as low FODMAP, because fermentation breaks down a large share of them. Our FODMAP list shows which other soya products are suitable.
Method
- Cut the tempeh into 2 cm cubes, mix with the sauce in a bowl, cover and leave to marinate in the fridge for at least 2 hours or overnight.
- Cook the rice following the packet instructions. Meanwhile, toast the sesame seeds in a wide, dry frying pan until golden, then tip them out.
- Warm the sesame oil in the same pan over a low heat. Add the tempeh with all of its sauce and simmer gently for about 10 minutes, stirring now and then. If the sauce gets too thick, add a splash of water.
- Add the spinach a handful at a time and let it wilt. Take the pan off the heat, stir in the coriander and add lime juice to taste.
- Spoon onto plates with the rice and sprinkle with the toasted sesame seeds.
Tips
- Buy plain tempeh and check the ingredients list. Smoked or flavoured varieties often contain garlic or onion.
- If time is short, steam the tempeh for 10 minutes first. Half an hour in the sauce is then enough, and steaming also takes away its slightly bitter edge.
