This alternative is ideal for all the dishes in which we want to replace the tuna, either because we want to avoid the suffering of the fish, because we are worried about the intake of mercury, because we want to fight against the creation of dead zones in the seas and oceans, or because we are concerned about incidental fishing.
The base has a very smooth texture and absorbs flavors very well, so if we add nori seaweed, its flavor will have a subtle, but unmistakable touch to the sea.
Thus, preparing the tempeh as we will see below, we can also use it in ceviches, salads and salads (such as the Russian salad), sandwiches, empanadas and empanadillas, cannelloni and lasagna, pasta, pizzas, and whatever we can think of.
This substitute for tuna is rich in vegetable proteins , fiber , complex carbohydrates (slow absorption and satiating power), isoflavones , carotenoids , vitamins A and group B ( B2 , B3 and B9 or folic acid ), calcium , phosphorus , iron , magnesium , potassium , selenium and iodine .
Below you can see what ingredients you need and the steps to follow in order to carry out this basic that gives so much play.
|Difficulty level||Preparation time||Rations|
|Very easy||20 m.||For 300 grams|
- 250 gr. natural tempeh
- 5 teaspoons umeboshi vinegar
- 1/2 nori seaweed sheet
- 1 tablespoon extra virgin olive oil (optional)
- In a pot, put a little water to heat and, when it starts to boil, we throw the tempeh and let it cook for 15 minutes.
- After this time, we take the tempeh out of the water, drain it well and crush it with the help of a fork, being careful not to get rid of it excessively.
- We add the umeboshi vinegar and the oil (in case you want to throw it out), and stir well so that all the ingredients are well mixed and with uniform flavor.
- In a pan without oil, heat the nori seaweed for 5 minutes, turning it so it does not burn, until it is crispy.
- When the seaweed is crispy, we go through a grinder, sprinkle 2 teaspoons of it on the tempeh, and stir well so that the flavor is evenly distributed.
- The tempeh can be either soy or chickpea, the important thing is that it is natural (not macerated).
- The oil does not need to be thrown out if the recipe in which you are going to use the tempeh has already enough oil.
- We will not salt because the umeboshi vinegar is already salty in itself.
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