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Pumpkin Seed Pesto Pasta with Grilled Tempeh

Pumpkin Seed Pesto Pasta with Grilled Tempeh

This dish primarily supports gut-brain axis health through tryptophan-rich pumpkin seeds and fermented soy from tempeh, with secondary benefits for digestion (from wholegrain pasta) and immunity (from plant-based antioxidants).

Functional Pathway Link:
Pumpkin seeds and basil support the gut-brain axis via tryptophan and polyphenols. Tempeh enhances the brain-gut connection through fermented soy, contributing both protein and probiotics.

Allergen Information: Soy, gluten, seeds.
Substitute tempeh with grilled chicken or tofu if preferred.

Notes:

  • Great meatless, high-protein option for balanced brain and gut support. Pair it with a side of sautéed leafy greens or a simple tomato cucumber salad for extra fiber and antioxidants.
Functional Group
Food Type
Allergens
Gut-Brain Axis
Plant-Based
Soy, Gluten, Seeds

Ingredients

  • 2 cups Fresh Basil Leaves

  • ¼ cup Pumpkin Seeds

  • 2 cloves Garlic

  • 3 tbsp Olive Oil

  • Salt & pepper to taste

  • 150g Wholegrain Pasta (e.g., spaghetti or fusilli)

  • 80g Tempeh (about 4–5 slices)

  • 1 tsp Soy Sauce (for tempeh marinade)
  • 1 tsp Olive Oil (for grilling tempeh)

Procedure

  1. Blend basil, pumpkin seeds, garlic, olive oil, salt, and pepper into a pesto paste.

  2. Cook wholegrain pasta as per package instructions.

  3. Marinate tempeh slices in soy sauce for 10 minutes. Grill or pan-fry in olive oil until golden brown.

  4. Toss pasta with pesto, top with grilled tempeh slices.
Serving Size (and serving per package)
Calories (kilocalories
/kilojoules)
Total Fat
1 serving (~300g total)
~480 kcal
24 g
Protein
Total Carbohydrates
Dietary Fibre
20 g
45 g
8 g