01 May Low Carb Lunch: Veggie Filled Fast Pho with Tempeh
This vegan, plant based low carb lunch dish is perfect if you are looking for something light yet filling, and need a warm alternative to a salad or veggie wrap.
My low carb pho with tempeh is a plant based, quick and easy twist on the traditional Vietnamese dish, and takes under 15 minutes to prepare, even less if you prep the veggies and tempeh in advance.
I’ve used tempeh as the plant based protein, and if you haven’t eaten tempeh before it is a dish made from the fermentation of soybeans, and the result is a firm, cake like product that can be easily sliced, fried and baked.
Is Soy Bad For You?
I advise all my private coaching clients to ditch processed, genetically engineered soy, the type used in your soy lattes (I’m cringing as I this as I drank these for years), soy ice cream and soy cheeses. Processed soy products have many anti-nutrient and negative health effects, but when fermented (as in the case of tempeh) the phytate and anti-nutrients are reduced, and you are able to reap their digestive health benefits.
What is Tempeh?
Tempeh is a non processed, fermented soy product, that comes with a host of health benefits:
- it is rich in gut healing probiotics
- high in the minerals calcium and copper
- rich in isoflavones (plant based compounds that can relieve menopause symptoms)
- is a high protein, low carb plant based protein (it can be hard keeping a plant based diet lower carb, but tempeh is a great option)
- is easily digestible and utilized by the body due to the fermentation process
In this recipe I’ve used baby bok choy and broccoli – cruciferous vegetables that contain indoles, compounds that boost healthy estrogen metabolism. I recommend that my female clients eat at least two servings a day of lightly cooked cruciferous veggies a day, and this is something I aim for in my daily diet.
Instead of carb heavy rice noodles I’ve used ‘zero’ noodles, or ‘miracle noodles’, a super low carb option made from shirataki flour from the Japanese konjac yam.
To make this meal an even quicker ‘throw and go’ option you can marinate the tofu and prepare the veggies during your weekly meal prep, then simply cook the tofu, heat the stock and the noodles, then combine in a bowl and leave the veggies to soften a little in the warm broth – so simple yet so satisfying!
Veggie Filled Fast Pho with Tempeh
for the tempeh
- 4oz tempeh, cubed
- 2 tablespoons tamari
- 2 tablespoons coconut aminos
for the pho
- 1 baby bok choy, separated into leaves
- 1 cup chopped broccoli
- 1/2 cup mushrooms, sliced
- 1 scallion, sliced
- 1 inch fresh ginger, thinly sliced
- 2 cups vegetable stock
- 1 package shirataki noodles
Mix the tamari and coconut aminos together and marinate the tempeh for a minimum of 10 minutes.
Prepare the veggies, then place in a bowl. Rinse the noodles, then place them in a pan with the stock for a few minutes. Pour this over the veggies and leaving them to soften for a few minutes before eating.
I bought both my shirataki noodles and my vegetable broth from Thrive Market (along with a host of other healthy staples including collagen powder, flaxseed and nut butter), and you can save 25% on your first order by clicking here.