Tempeh Quesadilla | Cook For Your Life
Tempeh Quesadilla - Cook For Your Life- anti-cancer recipes

Tempeh Quesadilla

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 2 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

This tempeh quesadilla is another use for our delicious Marinated Tempeh recipe. It turns this vegetarian quesadilla into a protein-packed powerhouse that’s perfect for a fast lunch or a light supper. The mango salsa...


Ingredients

  • 2 teaspoons grape seed oil, divided
  • 4 tablespoons goat cheese, divided
  • 4 (6-inch) corn or whole wheat tortillas
  • 2 teaspoons minced shallot, divided

For the Marinated Tempeh

  • ¼ cup soy sauce
  • 1 tablespoon honey
  • ¼ cup chipotle in adobo, chopped
  • 2 garlic cloves, sliced
  • 8 ounces pasteurized tempeh
Missing an Ingredient?
Visit our ingredient substitution guide ›

Nutrition Facts

Calories

668 cals

Fat

29 g

Saturated Fat

8 g

Polyunsaturated Fat

10 g

Monounsaturated Fat

9 g

Carbohydrates

72 g

Sugar

12 g

Fiber

3 g

Protein

36 g

Sodium

2793 mg

Directions

  1. Prepare the tempeh as outlined here.
  2. On a clean work surface, spread the goat cheese evenly on 2 tortillas, then sprinkle with shallots and sliced tempeh. Top each with a tortilla.
  3. Heat 1 teaspoon of oil in a medium skillet over medium-high heat. Add on the assemble quesadillas to the pan, and move around to coat in oil. Cook for 2 minutes, then flip and cook on the other side for 2 more minutes. Repeat with the other quesadilla.
  4. Serve with our Mango Salsa.

Chef Tips

When purchasing tempeh be sure that it has been pasteurized. Raw tempeh should be cooked for at least 20 minutes in boiling water, then proceed with any recipe. Treat raw tempeh as you would raw meats to prevent cross contamination. Wash cutting boards, knives, and hands after handling raw tempeh. Opened tempeh should always smell mushroom-like or yeasty.

If purchasing tempeh from the greenmarket, be sure to talk vendor on how to safely handle and consume their tempeh.

If you don’t have any mango on hand, try eating these with our Pico de Gallo salsa.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


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