X

Good Food Good Vibes, Science-based Health.

No Thanks
Eat Well Sep. 19. 2013
Condiments

6 Layer Tempeh Taco Dip

Sep. 19. 2013
Condiments
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Founder

This week I’m focusing on healthy football and tailgating friendly dishes to bring to your next tailgating party, football party, or for any occasion during the year! Earlier this week I shared Buffalo Cauliflower Bites & Ranch Dip and also yesterday the Classic Cashew Cheese. Today you have the option of using yesterdays recipe in this one. Stay tuned tomorrow for “The Tops”, which is my top tips for tailgating healthy. Today, my focus is on this 6 Layer Tempeh Taco Dip!

When I was growing up in Cincinnati we have a chili restaurant called Skyline Chili which many of you may be familiar with. My family would always make “Skyline Chili Dip” which was essentially chili + cream cheese + salsa + more cheese + some lettuce + more cheese + tortilla chips… not necessarily the healthiest thing to consume but delicious! This 6 Layer Tempeh Taco Dip is my healthy twist on the Skyline dip I used to enjoy very much, not to mention this can be consumed “guilt free”. It’s full of fiber (beans, taco tempeh, avocado, and vegetables), healthy fats (avocado, cashew cheese, and taco tempeh), protein (beans, cashew cheese, and taco tempeh), and nutrients from the fresh vegetables used. This recipe is also great when entertaining vegetarians and meat lovers alike.

If you’ve never had tempeh before, this is a great recipe to introduce your taste buds to it! What is tempeh? Tempeh is fermented soybeans (I know that makes it sound funky). It’s a complete source of vegetarian protein high in amino acids, fiber, healthy fat, and of course protein! Don’t confuse tempeh with tofu though, they’re very different. Tempeh contains the soybeans in their whole form which undergoes a fermentation process, and since this is fermented you have additional nutrient benefits such as higher fiber content, more protein, and beneficial bacteria.

Step by step tutorial //  how to layer this amazing dip! 1) refreid beans, 2) cheese layer, 3) tempeh taco, 4) avocado/guacamole, 5) salsa and tomatoes, 6) shredded greens

                     

The 6 Layers | *starting from the bottom layer, up.

  1. Refried beans
  2. Cheese/cheeze layer
    1. Non-dairy lovers // use Classic Cashew Cheese or vegan cheeses you enjoy (such as these brands (Daiya, Trader Joe’s Vegan Mozzarella, TEESE, or Follow Your Heart).
    2. Dairy lovers //  you can use light cream cheese here
    3. Lighter texture // for a lighter flare use plain Greek yogurt/Greek coconut milk yogurt with 1 Tbs. taco seasoning for a thick and creamy texture with a zing of taco flavor.
  3. Taco Tempeh
  4. Lemon Lime Guacamole  or simply mashed avocado + lime juice + sea salt and black pepper to taste
  5. Mango Salsa + or any organic salsa you enjoy + fresh raw tomatoes, diced.
  6. Shredded greens

NOTE // this dip can be eaten warm, room temperature, or chilled. I prefer room temperature or warm.

Of course you can replace the tempeh with grilled chicken, ground turkey, or half ground beef + tempeh, whatever you choose, BUT I challenge you to try tempeh in this recipe first!

Taco Tempeh
Recipe Type: small plate, entree
Author: McKel Hill, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 4
Taco tempeh is a fantastic vegetarian friendly alternative to ground beef used in taco dishes. It’s rich in nutrition and tastes great.
Ingredients
  • 1 package of organic tempeh (about 1 cup), cubed and diced
  • 1 small sweet onion (about 1/2 cup)
  • 1 clove of garlic, minced
  • 2 Tbs. of taco seasoning (I like Trader Joes) OR the following spices
  • 1 Tbs. chili powder
  • 2 teaspoons ground cumin
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon of onion powder
  • 1/4 teaspoon of red pepper flakes
  • sea salt and ground black pepper to taste
  • filtered water as needed to thin out the mixture
Instructions
  1. Take the tempeh out of the package and cut into small cubes.
  2. In a large pan, sauté the onion and garlic with a small amount of coconut oil just to grease the pan.
  3. When the onions and garlic have become soft, add in the spices OR taco seasoning of choice.
  4. Add cubed tempeh.
  5. Take a fork to the cubed tempeh and gently press down creating a crumble texture (similar to ground beef).
  6. Add water to combine the spices with the tempeh and cook until water and mixture has become thickened.
  7. Enjoy!

The best part of making all these delicious foods and recipes to share with you all…is a refrigerator filled with goodies for the week. I hope you enjoy this one as much as I do! What’s your favorite dip to bring or to eat at parties? Share below, it could be the next healthy recipe “makeover”!

Dip in!

xo McKel

The Recipe

Serves 4

Print

Ingredients:

  • 1 package of organic tempeh (about 1 cup), cubed and diced
  • 1 small sweet onion (about 1/2 cup)
  • 1 clove of garlic, minced
  • 2 Tbs. of taco seasoning (I like Trader Joes) OR the following spices
  • 1 Tbs. chili powder
  • 2 teaspoons ground cumin
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon of onion powder
  • 1/4 teaspoon of red pepper flakes
  • sea salt and ground black pepper to taste
  • filtered water as needed to thin out the mixture

Directions:

  1. Take the tempeh out of the package and cut into small cubes.
  2. In a large pan, sauté the onion and garlic with a small amount of coconut oil just to grease the pan.
  3. When the onions and garlic have become soft, add in the spices OR taco seasoning of choice.
  4. Add cubed tempeh.
  5. Take a fork to the cubed tempeh and gently press down creating a crumble texture (similar to ground beef).
  6. Add water to combine the spices with the tempeh and cook until water and mixture has become thickened.
  7. Enjoy!

NS Society


Should You Take BCAAs Before a Workout?

Hard Boiled Cucumber Stacks | Nutrition Stripped #recipe #snack #makeahead

Dill Hummus Cucumber Slices

What Are the Best Adaptogens for Your Mind?

Exclusive online nutrition resources and recipes — a $5.99 monthly subscription to know more about living well.

Join Now

Did you try it out?

Share Your Thoughts & Images

  • Oh wow McKel, this looks amazing! I adore tempeh (even on its own!) and can’t wait to try this out. One of my favourite dips at this time of year is my sweet potato hummus, which is basically just homemade traditional hummus mixed with fresh rosemary and pureed sweet potato. I’ve been craving it lately so I think I’ll be making a batch this weekend!

    • Wonderful Angela! I’m glad you like it, this is such a great recipe. I love sweet potatoes and hummus- what a great combination. I think you’re going to like a future post I have planned then 😉

  • Sara Marie

    this was AMAZING!!! made it as a super bowl snack and it was DEVOURED before the first touchdown!! thanks so much <3

  • Betty

    I have a dumb question to ask. Whenever I see 6 or 7 layer type of dips or salads, I have a hard time of understanding on how it is suppose to be eaten. If this Dip item is served to guests, how do they scoop up the 6 layer stuff properly. It’s in a deep bowl. So how do you get to the bottom. When I purchased something like this in a store, when I get home, I dump everything into a larger bowl and then mix it all together. I then scoop out a portion of it and use chips to dip into it with. Please advise how people at the party are suppose to do it. Thank you.

    • You can scoop it out with a spoon on a plate or use a vegetable stick or chip to dip it into.

  • Pingback: Medical News Today: Cumin: Six health benefits | EDクリニック.INFO()

Submit Your Own