Recipe description
June 19, 2026
Kale mash with tempeh
A gut-friendly kale and tempeh mash for balanced meals.
High Fiber
Fermented Foods
Gut Friendly
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: soy
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from kale and tempeh.
- Contains fermented tempeh for plant-based protein and gut-friendly microbes.
- Colorful greens add polyphenols and dietary diversity.
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
Kale
2
cup
Tempeh
1
slice
Olive oil
2
tablespoon
Salt
0.5
teaspoon
Pepper
0.5
teaspoon
Instructions
1
In a large pot, bring water to a boil and add the kale. Cook for 5-7 minutes until tender.
2
Drain the kale and return to the pot. Add the tempeh, olive oil, salt, and pepper.
3
Mash the mixture until creamy and well combined.
4
Serve warm as a side dish.
More Recipes For Your Gut
Nutrition
270 kcal
Calories
18 g
Protein
20 g
Carbohydrates
7 g
Fiber
3 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is kale mash with tempeh vegan and gluten-free?
Yes, typically vegan. Gluten-free if the tempeh is gluten-free; check the label.
How should I store leftovers?
refrigerate in an airtight container within 2 hours of cooking; keeps about 3–4 days; reheat until steaming hot.
How can I get the creamiest texture?
Cook the kale until soft, mash with a splash of plant-based milk or water, and sear the tempeh until golden.
What are the health benefits of this dish?
Kale provides fiber and polyphenols; tempeh adds plant-based protein; fermentation may aid digestion for some people.
What allergens are in this dish?
Contains soy (tempeh). Check labels for sesame or gluten depending on the product.
Can I make this a main dish?
Yes—increase the tempeh or serve with grains or legumes to add fullness.
What if I don’t have tempeh?
Use chickpeas, lentils, mushrooms, or tofu as substitutes.
How should I reheat to keep it creamy?
Warm gently on the stove with a splash of plant milk; microwave is fine too.
What goes well with this dish?
Pairs nicely with grains like rice or quinoa, or with beans; a slice of crusty bread works too.
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