Recipe description
June 21, 2026
Endive mash with tempeh
Creamy endive mash with tempeh to support gentle digestion.
Plant Based
90%
General Gut Health Match
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We found the following allergens in the recipe ingredients: soy, tree_nut, milk, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from endive and plant-based ingredients.
- Includes a fermented ingredient (tempeh) and a balanced protein source.
- Simple, gentle textures with versatile flavors suitable for daily meals.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Endive
3
bowl
Potato
3
piece
Tempeh
6
slice
Oil, olive
2
tablespoon
Butter
2
teaspoon
Milk, whole
0.25
glass
Garlic
1
piece
Lemon juice
1
teaspoon
Soy sauce
1
teaspoon
Salt
1
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Wash and chop the endive into smaller pieces.
2
In a pot, heat the olive oil over medium heat.
3
Add the chopped endive to the pot and sauté for about 5 minutes until soft.
4
Crumble the tempeh and add it to the pot, stirring well.
5
Season with salt and black pepper, and cook for an additional 5 minutes.
6
Transfer the mixture to a bowl and mash it until creamy.
7
Serve warm, optionally drizzled with extra olive oil.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
18 g
Protein
22 g
Carbohydrates
6 g
Fiber
4 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are endives and why are they used in this dish?
Endives are leafy greens with a mild bitter note and a good amount of fiber; they add texture and gut-friendly fiber to the mash.
What is tempeh and how does it affect the dish?
Tempeh is a fermented soy cake that provides plant-based protein and a nutty flavor, helping make the dish more filling.
Is this dish vegan and gluten-free?
It can be vegan and gluten-free when you choose appropriate ingredients; check tempeh labels for gluten and use gluten-free seasonings if needed.
Can I make this ahead or store leftovers?
Yes. Store in the fridge for 2–3 days and reheat gently on the stove or in the microwave.
Can I substitute endive or tempeh with other ingredients?
Yes. Endive can be replaced with other greens like chicory or cooked spinach; tempeh can be swapped for lentils, chickpeas, or tofu to keep protein.
How do I prepare the mash?
Sauté or soften the endives, mash with a little plant-based milk or cream until smooth, then fold in crumbled or sliced tempeh and season to taste.
What are the key nutrients in this dish?
It provides dietary fiber (from endive), plant-based protein (from tempeh), and can include healthy fats if you use olive oil, plus vitamins and minerals from greens.
Are there any common allergens to watch for?
Tempeh is soy-based, so avoid if you have a soy allergy. Some brands may contain gluten, so check labels if you have a gluten intolerance.
How can I balance the flavor if the endives are bitter?
Add a pinch of salt, a splash of olive oil, or a touch of sweetness like a little maple syrup to balance bitterness.
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