Music by Hip Hop Carbonara by James Crosthwaite

Creamy courgettes with sage, capers and smoky tempeh

Creamy courgettes with sage, capers and smoky tempeh
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This recipe is a healthy nod to spaghetti carbonara. No room for spaghetti here though, tempeh is very filling, and the sauce is super rich and decadent. If you don’t have tempeh you can swap this out for tofu, mushroom or aubergine. The cashew sauce can be made with a bullet or a hand blender, soak the nuts longer (48 hours) for a silky sauce.

Cooking info

  • Prep time 20m
  • Cook time 20m
  • Difficulty Medium
  • Serves 1

Dietary

Category

Nutrition (Based on 1 serving)

  • 356 Calories
  • 37g Carbs
  • 21g Protein
  • 18g Total fat
  • 3g Saturated fat
  • 0mg Cholesterol
  • 6g Sugar
  • 7g Fibre
  • 344mg Sodium

Nutritional info

Courgettes are an excellent source of antioxidants and help to reduce inflammation and improve digestion. The courgettes partnered with the spinach on the plate will give you a good dose of Vitamin C which is involved in many body functions including supporting the immune system, wound healing and the absorption of iron.

Ingredients

0.5 serving

Smoky Tempeh

  • 1 tsp Gluten-free Tamari Sauce
  • 0.5 tsp Sesame Oil
  • 2 tsp Nutritional Yeast
  • 1 tsp Smoked Paprika
  • 1 tbsp Water
  • 100 g Tempeh

Cashew Sauce

  • 1 Small garlic clove
  • 100 g Cashews (unsalted and soaked overnight)
  • 2 tbsp Nutritional Yeast
  • 1 tsp Apple Cider Vinegar
  • 1 pinch Sea Salt
  • 1 pinch Ground black pepper
  • 50 ml Plant milk

Courgettes and toppings

  • 2 Courgettes
  • 1 tsp Olive Oil
  • 2 tbsp Capers
  • 8 Fresh Sage leaves
  • 1 pinch Salt
  • 1 pinch Pepper

Method

  1. Preheat oven to 180ºC

  2. Smoky tempeh: Add 1 tsp of gluten-free tamari to a dish

  3. Add 0.5 tsp of sesame oil
    (olive oil is good alternative)

  4. Add 2 tsp of nutritional yeast flakes

  5. Add 1 tsp of smoked paprika

  6. Mix with 1-2 tbsp of water, you want a thick but runny texture

  7. Slice the tempeh

  8. Coat the tempeh in the marinade

  9. Bake at 180ºC for 10 minutes

  10. Cashew sauce: add 1 small clove of garlic to a blender

  11. 100g soaked and drained cashew nuts (unsalted)

  12. 2 tbsp nutritional yeast flakes

  13. 1 tsp apple cider vinegar

  14. Salt and pepper to taste

  15. 50ml plant milk

  16. Blend until smooth

  17. For the courgettes and toppings: spiralise or peel 2 courgettes

  18. Add olive oil to a hot pan

  19. Add capers ...

  20. ... & fresh sage leaves

  21. Heat the sauce

  22. Heat through the courgettes but don't overcook, they taste best al dente

  23. Add the tempeh, it tastes great crumbled into the sauce

  24. Serve on a piping hot plate on a bed of baby spinach

  25. Add salt and pepper to taste

  26. and finish with a sprinkle of nutritional yeast

  27. Serve and enjoy straight away

Tips

  • Allergens: Contains nuts and soy

  • You'll want the plate piping hot to wilt the spinach and keep this dish warm as the courgettes cool quicker than pasta which retains heat better

  • The cashew sauce works perfectly with potato salad. Just add a little extra apple cider vinegar and some dill

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