Low FODMAP Tempeh Tacos with Pineapple Salsa
Sweet, smoky, summery vegan tacos. Perfect for a weeknight dinner, especially Taco Tuesday!
Servings: 2 servings (3 tacos pp)
Equipment
- Large frying pan
- Small mixing/serving bowls
Ingredients
For the tempeh
- ~200-230 g (1 pack) tempeh
- 60 ml (¼ cup) tamari/soy sauce (use gluten-free tamari if needed)
- 1 tbsp garlic oil
- 1 tbsp onion oil (I like Fody's shallot oil, garlic fine if not)
- ½ tsp cumin
- ½ tsp smoked paprika
- ½ tsp liquid smoke (optional but worth it)
- ¼ tsp pure (chipotle) chili powder (check for FODMAP ingredients, more to taste)
- ¼ tsp black pepper
For the pineapple salsa
- 250 g (~1 ½ cups) cherry tomatoes
- 200 g (~1 ¼ cups diced) pineapple (<140 g pp is low FODMAP in fructans)
- 1 jalepeño (more to taste, watch for spice if this is a symptom trigger)
- 1 lime
- 1 tbsp olive oil
- 1 tsp apple cider vinegar
- 1 tsp maple syrup (optional)
- Small handful of fresh coriander/cilantro
- Salt and pepper to taste
For the crunchy leaves
- 70-100 g (1 cup) white/red cabbage (or other crunchy leaves, e.g., radicchio, iceburg)
- 2 tsp lime juice
- 1 tsp olive oil
- Small handful fresh coriander/cilantro
- Salt and pepper to taste
To serve
- 6 small fresh corn tortillas (see notes above)
- Lime wedge
- Optional: plain cheese shreds (e.g. vegan mozzarella, pepper jack)
- Optional: low FODMAP taco sauce/salsa (I love Fody's taco sauce and salsa)
Instructions
- Chop the tempeh into thin chunks. Mix all the tempeh marinade ingredients together well and add the tempeh. Leave to marinade for at least 10 minutes.
- Finely dice the cherry tomatoes, jalepeño, and pineapple, and add to a small bowl for the salsa.
- Chop up the cilantro and add it to the salsa. My favourite easy way to do this is to place the herbs in a mug and chop with scissors.
- Juice one lime and set 2 tsp aside for the crunchy leaves. Add the lime juice, oil, vinegar, maple syrup, salt and pepper to the salsa. Mix everything together.
- When the tempeh has had a bit of time to marinade, heat a dry frying pan on medium heat. Add the tempeh and all the marinade to the pan. Brown evenly, flipping when necessary, and reduce the marinade down until sticky (~10 mins).
- While the tempeh is cooking, finely chop/shred the cabbage/crunchy leaves. Add the leaves to a small bowl with the lime juice, oil, chopped herbs, salt and pepper, and mix well.
- Take the tempeh off the heat when evenly cooked. Lightly toast the corn tortillas in a dry frying pan, grill or toaster (this is probably the easiest method).
- Add three tortillas to each plate. Split the tempeh between the taco shells and top with the salsa, crunchy leaves, and any additional toppings (cheese, herbs, lime). Enjoy!