In order to bring you the best organic produce, some ingredients may differ from those depicted.
Crispy tempeh pita pockets with watercress and tomato-onion jam
Diabetes-Friendly, Mediterranean, Vegan, Dairy-Free, Carb-Conscious, Lean & Clean
2 Servings, 510 Calories/Serving
25–40 Minutes
Enter the world of food inception with stuffed pita pockets. These fresh handheld beauties are filled with marinated tempeh and a flavorful tomato, onion, and balsamic jam.
In your bag
- ½ pound organic flax tempeh
- Sunbasket lemon-pepper marinade (lemon juice - gluten-free tamari - Dijon mustard - black pepper)
- 1 organic red onion
- 3 ounces organic grape or cherry tomatoes
- 2 tablespoons balsamic vinegar
- 1 bunch organic watercress
- 2 Atoria’s Family Bakery whole grain pita breads
Nutrition per serving
Calories: 510, Protein: 29g (58% DV), Fiber: 15g (60% DV), Total Fat: 23g (35% DV), Monounsaturated Fat: 11g, Polyunsaturated Fat: 7g, Saturated Fat: 3g (15% DV), Cholesterol: 0mg (0% DV), Sodium: 650mg (27% DV), Carbohydrates: 49g (16% DV), Total Sugars: 10g, Added Sugars: 0g (0% DV).
Contains:
Wheat, Soybeans
Sodium does not include pantry salt; for reference, ⅛ teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten. *Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans.
Instructions
Wash produce before use
1
Start the tempeh
- Cut the tempeh crosswise into very thin strips.
In a large frying pan, combine the tempeh and 1 cup [2 cups] water and bring to a boil. Cover and cook over high heat, stirring occasionally, until softened, 6 to 8 minutes. Drain the tempeh, transfer to a medium bowl, and pat dry with a paper towel. Stir in the lemon-pepper marinade and cover the bowl. Wipe the pan dry. While the tempeh is cooking and marinating, prepare the tomato-onion jam.
2
Make the tomato-onion jam
- Peel and coarsely chop the onion.
- Cut the tomatoes in half.
In a medium frying pan over medium-high heat, warm 2 to 4 teaspoons oil until hot but not smoking. Add the onion, tomatoes, and up to 1 teaspoon [2 tsp] sugar (from your pantry), if using. Season generously with salt and pepper and cook, stirring often, until the onion is caramelized and the tomatoes are broken down, 10 to 12 minutes.
Stir in the balsamic vinegar and 2 tablespoons [3 TBL] water and cook until the liquid is almost evaporated, 1 to 2 minutes. Remove from the heat. Using a fork or masher, mash the mixture to a coarse paste. Season to taste with salt and pepper. Let cool slightly. While the jam is cooking and cooling, prepare the rest of the meal.
3
Finish the tempeh
In the same pan used to soften the tempeh, warm 1 tablespoon [2 TBL] oil over medium-high heat until hot but not smoking. Using a slotted spoon, remove the tempeh from the marinade, allowing any excess to drip back into the bowl, and add the tempeh to the pan (save the marinade). Cook without stirring until lightly browned and crisp, 4 to 6 minutes.
Stir in 2 tablespoons [¼ cup] marinade and cook until the tempeh is caramelized, about 30 seconds longer. Remove from the heat and season to taste with salt and pepper. While the tempeh is browning, prepare the watercress and pita breads.
4
Prep the watercress; toast and assemble the pitas
- Trim the root ends and any coarse stems from the watercress.
On the stovetop directly over a flame, or in a dry medium frying pan over medium heat, warm the pita breads, turning once, until lightly toasted, about 30 seconds per side. Alternatively, toast them in a toaster oven. Cut in half.
Fill each pita half with the tempeh and watercress and spoon on as much tomato-onion jam as you like.
Serve
Transfer the pitas to individual plates and serve any remaining tomato-onion jam on the side.
Kids Can!
- Measure the water for the tempeh.
- Pat the tempeh dry.
- Measure the sugar for the jam, if using.
- Time the cooking.
- Help assemble the pita pockets.