If you’re craving a wholesome, comforting, and nutritious meal, Vegan Mashed Potatoes with Sautéed Spinach and Tempeh is the perfect choice.
This plant-based dish combines creamy mashed potatoes with flavorful tempeh and nutrient-rich sautéed spinach, creating a balanced and satisfying plate.
It’s a great option for a cozy dinner or a filling lunch that’s packed with protein, fiber, and essential vitamins.
Why Tempeh?
Tempeh is a fantastic source of plant-based protein, made from fermented soybeans that have been pressed into a firm block.
It has a nutty, earthy flavor and a meaty texture that works well when marinated and pan-seared.
Tempeh is also rich in probiotics, fiber, and minerals like iron and calcium, making it a nutritional powerhouse.
The Benefits of Sautéed Spinach
Spinach is a leafy green that’s loaded with essential vitamins like A, C, and K, as well as iron, calcium, and antioxidants.
Sautéing spinach enhances its flavor while maintaining its nutrients. When paired with mashed potatoes and tempeh, it adds a fresh, vibrant element to the dish.
Recipe: Vegan Mashed Potatoes with Sautéed Spinach and Tempeh
Servings: 4
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Ingredients:
For the Mashed Potatoes:
- 2 pounds Yukon gold or russet potatoes, peeled and diced
- 1/4 cup unsweetened plant-based milk (almond, soy, or oat)
- 2 tablespoons olive oil or vegan butter
- 2 cloves garlic, minced (optional)
- Salt and pepper, to taste
- Fresh parsley or chives for garnish (optional)
For the Sautéed Spinach:
- 1 tablespoon olive oil
- 3 cups fresh spinach
- 2 cloves garlic, minced
- Salt and pepper, to taste
- A pinch of red pepper flakes (optional)
For the Tempeh:
- 1 block (8 oz) tempeh, sliced into 1/4-inch thick pieces
- 2 tablespoons soy sauce or tamari (for gluten-free)
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon maple syrup (optional)
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- Salt and pepper, to taste
Instructions:
- Prepare the Mashed Potatoes:
- Bring a large pot of salted water to a boil. Add the diced potatoes and cook for about 15 minutes, or until they are tender and easily pierced with a fork.
- Drain the potatoes and return them to the pot. Add the plant-based milk, olive oil or vegan butter, and minced garlic (if using). Mash the potatoes until smooth and creamy. Season with salt and pepper to taste, and set aside.
- Marinate the Tempeh:
- In a small bowl, whisk together the soy sauce, olive oil, balsamic vinegar, maple syrup, smoked paprika, garlic powder, salt, and pepper.
- Add the sliced tempeh to the marinade and let it sit for at least 10 minutes, turning halfway to ensure all sides are coated.
- Sauté the Spinach:
- In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and cook for 1 minute until fragrant.
- Add the fresh spinach and sauté for 2-3 minutes until wilted. Season with salt, pepper, and red pepper flakes (if using). Remove from heat and set aside.
- Cook the Tempeh:
- Heat a non-stick skillet over medium heat. Add the marinated tempeh slices and cook for 3-4 minutes on each side until golden brown and slightly crispy.
- Remove from the skillet and set aside.
- Assemble the Dish:
- Divide the mashed potatoes between plates. Top with sautéed spinach and slices of grilled tempeh.
- Garnish with fresh parsley or chives, if desired.
- Serve and Enjoy:
- Serve warm and enjoy this hearty, protein-rich, and flavorful vegan meal.
Nutritional Information (Per Serving):
- Calories: 350
- Protein: 16g
- Carbohydrates: 50g
- Fiber: 9g
- Sugar: 5g
- Fat: 12g
- Saturated Fat: 2g
- Iron: 6mg
- Calcium: 150mg
Why You’ll Love This Recipe
- High in Plant-Based Protein: Tempeh is a protein powerhouse, making this dish a great option for vegans and vegetarians looking to meet their protein needs.
- Rich in Nutrients: Between the iron and calcium from the tempeh, the vitamins from the spinach, and the comforting carbohydrates from the potatoes, this meal is balanced and nutrient-dense.
- Comforting and Filling: Creamy mashed potatoes paired with the rich, savory flavor of tempeh and the freshness of sautéed spinach make this a meal that’s both comforting and satisfying.
- Simple and Customizable: This recipe is easy to prepare and can be customized by adding other vegetables, spices, or even a different type of plant-based protein, like tofu or seitan.
Final Thoughts
Vegan Mashed Potatoes with Sautéed Spinach and Tempeh is a nourishing and comforting plant-based meal that’s perfect for lunch or dinner.
With the creamy mashed potatoes, protein-packed tempeh, and fresh sautéed spinach, this dish provides a well-rounded combination of flavors and nutrients.
Try this recipe for a delicious vegan meal that’s both satisfying and nutritious, and feel free to experiment with your favorite vegetables or seasonings to make it your own!
