Slide Meals

3-day slide meal plan · Protein: tempeh

Days: 3
Protein: tempeh
Budget:

$$$–
Difficulty:

🍳🍳🍳–

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Explore the rich flavors of Senegalese home cooking with this high-protein, lower-carb meal plan featuring tempeh and key Senegalese ingredients.

Slide Chain

• Day 1: Tempeh Yassa

• Day 2: Smoked Fish and Tempeh Mafé

• Day 3: Vegetable Couscous with Tempeh Sauce

• Combined Shopping List

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Day 1: Tempeh Yassa

Ingredients

Main Ingredients

• 2 blocks tempeh

• 2 onions, sliced

• 2 lemons, juiced

• 2 tbsp mustard

• 1/4 cup vegetable oil

Additional Ingredients

• 2 garlic cloves, minced

• Salt and black pepper to taste

Directions

1. Marinate tempeh in lemon juice, mustard, oil, garlic, salt, and pepper for 1 hour.

2. Sauté onions in a pan until soft, then add marinated tempeh.

3. Cook tempeh until browned, about 10 minutes.

Cook’s Notes:

Reserve half of the cooked tempeh for tomorrow’s meal.

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Day 2: Smoked Fish and Tempeh Mafé

Ingredients

Main Ingredients

• 1 block tempeh (reserved)

• 2 smoked fish fillets

• 2 carrots, sliced

• 1/2 cabbage, chopped

• 1/2 cup ground peanuts

Additional Ingredients

• 1 tbsp tomato paste

• 2 cups chicken broth

Directions

1. In a pot, heat tomato paste and add chicken broth.

2. Stir in ground peanuts to make a sauce.

3. Add cabbage, carrots, smoked fish, and reserved tempeh to the pot.

4. Simmer for 20 minutes until vegetables are tender.

Cook’s Notes:

Hold back some sauce and vegetables for the next day.

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Day 3: Vegetable Couscous with Tempeh Sauce

Ingredients

Main Ingredients

• Reserved sauce and vegetables

• 2 cups couscous

Additional Ingredients

• 2 bell peppers, chopped

• 2 cups chicken broth (remaining)

Directions

1. Boil chicken broth and cook couscous according to package instructions.

2. Stir in reserved sauce and vegetables with couscous.

3. Add chopped bell peppers and mix well.

Cook’s Notes:

A delicious and light finish to the Senegalese journey.

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Combined Shopping List

Quantities shown are totals for the whole plan.

• onion — 5

• lemon — 3

• mustard — 1 jar

• smoked fish fillets — 2

• tempeh — 3 blocks

• vegetable oil — 1 cup

• garlic — 5 cloves

• carrots — 4

• cabbage — 1 head

• bell peppers — 2

• tomato paste — 1 small can

• couscous — 2 cups

• chicken broth — 4 cups

• ground peanuts — 1 cup

• salt — 1 small pack

• black pepper — 1 small pack

• rice — 2 cups

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Final Notes

Embrace the flavors of Senegal with this tempeh-based meal plan, perfect for a flavorful weeknight dinner series.