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Braised tempeh with okra and cauliflower

This braised tempeh with okra and cauliflower recipe is tasty and nutritious over a whole grain.
This braised tempeh with okra and cauliflower recipe is tasty and nutritious over a whole grain.
© 2010 Liz Wall,

Here in Georgia it's the time of year for fresh okra goodness. It seems to be at all the farmers markets, such as the East Atlanta Village Farmers' Market on Thursday nights, and is so tempting to pick up a bundle. But unless you have a deep fryer at home it can be a bit daunting to figure out what to do with the little buggers.

Besides adding them to vegetable soups, okra is delicious when it's simmered for a short time. That is, when it's cut in larger pieces to avoid the slightly slimy interior. When making this recipe, slice the okra lengthwise at a slight angle to expose the seedy interior while still keeping the exterior of the pod mostly intact.

Although this recipe is made using tempeh as a faux ground meat, you can substitute ground turkey or lean beef to achieve a similar effect. This meal provides tons of nutrients (a 2-cup serving provides 73% RDA of Vitamin C and 20% of Calcium) and served over a whole grain it is sure to fill everyone's tummy.


  • 1/2 large head of cauliflower, cut into bite-sized florets
  • 1 1/2 to 2 cups okra, sliced lengthwise
  • 1 package tempeh, chopped into thin slices
  • 5 to 6 cloves garlic, minced
  • 2 tbsp olive oil
  • 3 to 4 tbsp teriyaki sauce
  • 2 cups low sodium vegetable broth
  • 1 jalapeno or Indian hot pepper, finely chopped (remove seeds for less of a kick)
  • 2 to 3 pinches salt

Heat oil in a large saucepan over medium heat. Add the garlic and saute until fragrant. Add the tempeh and brown over medium high heat, breaking it into small chunks with a wooden spoon. When the tempeh is well browned, mix in the teriyaki sauce until completely covered and continue to braise for another few minutes. Add the vegetables and mix well with the tempeh and sauce. Pour in the vegetable broth until there is a thick sauce. Mix thoroughly, and then simmer on low heat for 10 to 15 minutes or until vegetables are cooked thoroughly. With about 5 minutes remaining, add the pepper and salt to taste.

Makes about 5 2-cup servings.

Nutritional Info (per serving)
Calories: 190; Fat: 11g; Cholesterol: 0mg; Sodium: 750mg; Total Carbs: 15g; Dietary Fiber: 4g; Protein: 12g


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