Is so easy to get stuck in a boring cycle of easy weekday meals. When you’re lacking in time and inspiration, sticking to the safe, go-to recipes might be the easiest option, but a lack of variety is not good for your overall enjoyment of a whole-food plant-based diet. Or your microbiome, which dislikes routine and thrives on variety.
How do we know? Basically because all the projects researching gut health and the microbiome tells us so!
The standard Western diet – one full of high fat meat and dairy, highly refined carbohydrates and sugar –Â has many issues, one of them being lack of variety. There may be different types of meat, but all have the same effect on the body. And of course, don’t contain any fibre. Refined grains in the form of white rice, bread or pasta provide calories but little else. As for vegetables, potatoes and baked beans are often the main ‘vegetables’ eaten, accompanied by other food-like products. High in calories, so no-one need go hungry, but low in nutrients and fibre that the microbiome, and therefore the body as a whole, thrives on.
One of the (many) benefits of eating a whole-food plant-based diet is that variety comes as standard! Consisting of fruit, vegetables, nuts, seeds, beans, pulses, wholegrains as well as colourful spices and herbs, the choice is almost overwhelming! Each group contains different nutrients that support the body, and all whole and minimally refined plant foods contain that magic ingredient missing in meat, dairy and ultra-processed foods – fabulous fibre.
This recipes contains a great mix of beans (in the tempeh), vegetables, herbs, nuts and wholegrains. Even fruit if you count the sun-dried tomato! It includes:
- A good helping of plant protein in the form of tempeh. If you’re not familiar with this fab food, check out this article.
- Not one but two types of cruciferous veg, a group of vegetables packed full of healthful nutrients
- Lots of heart-loving garlic for a pungent flavour and amazing anti-inflammatory effects
- Loads of fibre in the tempeh and veg
- Heaps of flavour that your tastebuds will just love
Serve this with cooked wholegrain rice, quinoa or couscous and you’ll be adding in even more fibre (and plant protein with the quinoa). Not only will this help you stay full for longer, but it provides extra prebiotic and soluble fibre that the friendly bacteria just love to dine on.
To get maximum flavour, it’s a good idea to marinate the tempeh for at a couple of hours before cooking. But if you don’t have time, don’t worry, just dunk it and cook it straight away. That umami taste won’t be as strong, but you can always add extra dried or fresh herbs to maximise the flavour.
Cooking time is under 30 minutes for this dish, including chopping time. The recipe makes 2 healthy sized portions. Double it up and keep the leftovers for another evening, or freeze in an air-tight container for another week (just remember to label it!)
If Brussel sprouts are not in season, use whatever vegetables you like and enjoy. Eating produce in season usually means it’s an affordable price, which is good news when budgets are tight. If you’re 
not a fan of sun dried tomatoes, add in fresh. I enjoy the sharp taste and chewy texture, plus they last in the fridge for ages. But I realise not everyone’s a fan.
I grow fresh herbs in my veg patch plus keep a basil plant on my kitchen windowsill so we can have fresh and dried herbs year round. This basil plant was rescued from the ‘reduced’ section at the supermarket and has been producing tasty leaves for a few months now – a real bonus!
This is a really hearty and somewhat rustic recipe. It’s so flavoursome though, I think you’ll love it. Do give it a go – I hope you, and your gut microbes – love it as much as we do.
Quick dinner tempeh with leeks and Brussel sprouts
Ingredients
Method
- First, cut the tempeh into thin slices. Pour the tamari into a small container with lid. Sprinkle in the paprika and mix together. Add the tempeh and coat well. Leave to marinade for an hour or so if possible.
- Make sure any dirt is removed from the leeks and shred. Peel off any dark outer leaves of the Brussel sprouts and slice. Shred the kale and chopped the rinsed sun-dried tomatoes.
- Heat a couple of tablespoons of water in a medium sized pan. Add the leek and the tempeh with any leftover marinade. Saute for a couple of minutes until the leeks start to soften.
- Add the Brusssel sprouts and continue to saute for 3-4 minutes, adding a little water if needed to stop everything sticking to the base of the pan.
- Add the grated garlic to the pan plus the chopped sun-dried tomatoes. Cook for a minute then stir in the dried herbs. Mix well.
- Pour in the vegetable stock, stir well and bring to a gentle simmer.
- Add the chopped kale to the pan, stirring it in to the mix. Cover the pan with a lid and leave to simmer for 5 minutes until the kale is wilted and softening.
- Season with salt and pepper to taste. Sprinkle fresh herbs and chopped walnuts over the top.
- Serve on cooked wholegrain rice, quinoa, couscous etc.
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