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Tempeh Sausage with Eggs and Roasted Tomatoes

Tempeh patties with mushrooms as a plant-based breakfast sausage alternative, served with poached eggs and roasted tomatoes. Tempeh is packed with protein and easy to digest.

From The Young Forever Cookbook

Ingredients

  • 6 plum tomatoes, halved
  • 2 tbsp extra-virgin olive oil
  • 1 garlic clove, thinly sliced
  • Leaves from 2 sprigs fresh thyme
  • 8 oz tempeh
  • 2 tbsp avocado oil
  • 0.5 small yellow onion, chopped
  • 1 garlic clove, minced
  • 1 cup roughly chopped cremini mushrooms
  • 2 tsp thyme leaves
  • 1 tsp paprika
  • 0.5 tsp red pepper flakes
  • 1 tsp kosher salt
  • 0.5 tsp freshly ground black pepper
  • 1 tbsp vinegar
  • 4 large pasture-raised organic eggs
  • 2 cups baby spinach

Instructions

  1. For the tomatoes: Preheat the oven to 350°F. Place the tomato halves in a baking dish cut side up, drizzle with the olive oil, and sprinkle on the garlic and thyme. Roast for 30 to 40 minutes, until softened and caramelized. Set aside. Leave the oven on.
  2. For the tempeh patties: Bring a pot of water to a boil over high heat. Add the tempeh and cook for 10 minutes, until soft. Transfer to a paper towel–lined plate to drain.
  3. Heat 1 tablespoon of the avocado oil in a pan over medium heat. Add the onion and sauté until translucent, 4 to 6 minutes. Add the garlic and continue to cook for 1 minute. Add the mushrooms and cook for about 8 minutes, until the pan is dry. Stir in the thyme, paprika, and red pepper flakes. Season with the salt and pepper.
  4. Transfer the mushroom mixture to a food processor and pulse until it begins to resemble a crumble. Add the boiled tempeh and continue pulsing until the mixture sticks together when pressed between your hands. Divide the mixture into four portions and gently flatten. Refrigerate for at least 10 minutes.
  5. Line a baking sheet with parchment paper. Heat a nonstick skillet over medium heat. Add the remaining 1 tablespoon avocado oil to the pan and gently cook the tempeh patties for 3 minutes on each side. Transfer to the baking sheet and bake for 5 minutes, until golden brown.
  6. Meanwhile, for the eggs: Bring a deep pot or saucepan of water to a boil over high heat. Add the vinegar and reduce to a simmer. Crack the eggs into teacups or small bowls, then gently but quickly add the eggs to the simmering water. Poach for 4 to 5 minutes, until the whites have set completely. Use a slotted spoon to transfer the eggs to a paper towel–lined plate to drain.
  7. Divide the spinach among four plates. Top with a tempeh patty, poached egg, and tomatoes. Sprinkle with additional thyme and a pinch of salt and pepper.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Spermidine
    From: Tempeh
  • Ergothioneine
    From: Tempeh
  • Lycopene
    From: Tomatoes
  • Arachidonic Acid
    From: Eggs
  • Choline
    From: Eggs
  • Vitamin B12
    From: Eggs
  • Vitamin D
    From: Eggs
  • Dietary cholesterol
    From: Eggs
  • Biotin
    From: Eggs
  • Protein
    From: Eggs
  • Omega-3 fatty acids
    From: Eggs
  • Folate
    From: Eggs
  • Flavonoids
    From: Baby Spinach

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • DNA Damage
    Protects against · via Tempeh
  • Cardiovascular Disease
    Reduces risk of · via Tempeh
  • Aging
    Protects against · via Spermidine
  • Heart disease
    Protects against · via Spermidine
  • Cognitive decline
    Improves · via Spermidine
  • Hair loss / hair shedding
    Improves · via Spermidine
  • All-Cause Mortality
    Reduces risk of · via Spermidine
  • Neurodegenerative Disease
    Protects against · via Spermidine
  • Parkinson's disease
    Protects against · via Spermidine
  • Prostate cancer
    Reduces risk of · via Tomatoes
  • Depression
    Reduces risk of · via Tomatoes
  • Osteoporosis
    Protects against · via Tomatoes
  • Gingivitis
    Improves · via Lycopene
  • Skin Aging
    Protects against · via Lycopene
  • Alzheimer's disease
    Protects against · via Lycopene
  • Cancer
    Reduces risk of · via Lycopene
  • Oxidative Stress
    Protects against · via Vitamin B12
  • Premature Hair Graying
    Addresses · via Vitamin B12
  • Stroke
    Protects against · via Vitamin B12
  • Bone Fracture
    Protects against · via Vitamin B12
  • Sarcopenia
    Protects against · via Vitamin B12
  • Telomere Shortening
    Protects against · via Vitamin D
  • Upper Respiratory Tract Infection
    Reduces risk of · via Vitamin D
  • Mild Cognitive Impairment
    Improves · via Vitamin D
  • Asthma
    Protects against · via Vitamin D
  • Acute Respiratory Tract Infections
    Protects against · via Vitamin D
  • COVID-19
    Protects against · via Vitamin D
  • Menopause symptoms
    Improves · via Vitamin D
  • Type 2 diabetes
    Reduces risk of · via Vitamin D
  • Dementia
    Protects against · via Vitamin D
  • Biological aging
    Protects against · via Vitamin D
  • Brittle Nails
    Improves · via Biotin
  • Androgenetic Alopecia
    Addresses · via Biotin
  • Obesity
    Protects against · via Protein
  • Bone mineral density loss
    Protects against · via Protein
  • Osteoarthritis
    Protects against · via Omega-3 fatty acids
  • Age-Related Macular Degeneration
    Protects against · via Omega-3 fatty acids
  • Age-Related Hearing Loss
    Protects against · via Folate
  • Cognitive Frailty
    Protects against · via Flavonoids
  • Mitochondrial dysfunction
    Improves · via Flavonoids

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