Recipe description
June 28, 2026
Meal prep kale with tempeh
Meal prep kale with tempeh supports fiber and gut diversity.
Plant Based
Meal Prep Friendly
Protein Rich
92%
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, tree_nut
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We found the following intolerances in the recipe ingredients: gluten,histamine, gluten, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from kale and tempeh, supporting gut diversity and digestion.
- Fermented tempeh provides plant-based protein and fermentation-derived flavors.
- Colorful greens and soy protein offer dietary diversity in a simple week-prep meal.
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
4
cup
Tempeh
8
slice
Oil, olive
2
tablespoon
Garlic
2
clove
Soy sauce
2
tablespoon
Lemon
1
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Wash the kale leaves thoroughly and remove the stems. Tear the leaves into bite-sized pieces.
2
Heat olive oil in a large pan over medium heat. Add minced garlic and sauté until fragrant.
3
Add the kale to the pan and cook for about 5 minutes, stirring occasionally until wilted.
4
While the kale cooks, slice the tempeh into strips. Once the kale is wilted, add the tempeh to the pan.
5
Drizzle soy sauce over the kale and tempeh mixture, and season with salt and pepper. Cook for an additional 5 minutes.
6
Remove from heat, squeeze fresh lemon juice over the dish, and mix well.
7
Serve warm or let cool before storing in meal prep containers.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
22 g
Protein
34 g
Carbohydrates
9 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this recipe vegan/vegetarian?
Yes—it's plant-based (kale and tempeh) with no meat or dairy.
Is it gluten-free?
Generally yes, but check soy sauce or seasonings; use gluten-free tamari or soy sauce if needed.
How long does meal prep take?
Roughly 20–40 minutes in total, depending on batch size and chopping speed.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days. You can freeze cooked tempeh and kale for longer storage.
Can I swap ingredients?
Yes—swap kale for spinach or other greens, and tempeh for tofu, chickpeas, or lentils; adjust cooking time accordingly.
What are the gut-friendly benefits?
Kale provides fiber and polyphenols; tempeh supplies plant protein and fermentation-related flavor; together they support fiber variety.
How can I season it or make it tastier?
Use olive oil, garlic, lemon, salt, and pepper; add soy sauce or tamari, chili flakes, or herbs to taste.
Is this good for meal prep for the week?
Yes—it's quick to assemble and stores well; can be eaten warm or at room temperature.
What allergens should I watch for?
Contains soy (tempeh). If you’re gluten-sensitive, check seasoning labels and choose gluten-free options if needed.
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