Desk of Contents
My newest plant-based rice bowl recipe is that this Spicy Tempeh Bowl. It’s the proper nourishing meal after a exercise because it’s filled with 29 grams of plant-based protein. Each tempeh and tofu are constructed from fermented soybeans. But with tempeh, the entire soybean is used giving it a firmer texture that holds collectively higher when cooking.
I’ve saved the toppings easy to let the marinated tempeh shine, but you’ll be able to load this up with veggies identical to my Mediterranean Falafel Bowl to create the proper meal.
Components in a Tempeh Bowl
A lot of the elements listed under shall be for the marinade. You don’t must comply with the measurements completely if you happen to’re good at guessing whenever you toss elements into the bowl. Simply style as you go to verify it has the flavour and seasoning you need.
- Tempeh: To seek out this ingredient, strive the refrigerated a part of the produce part or look on the vegan cabinets of the refrigerated part. You too can discover it at an jap Asian grocery retailer.
- Tamari: This can be a gluten-free soy sauce that sometimes has much less sodium than common soy sauce. It provides nice taste to quite a lot of dishes.
- Rice vinegar: That is much less acidic than common vinegar serving to it add to the flavour of this marinated dish with out over-powering it.
- Maple syrup: I really like including a bit of little bit of sweetness to this Indonesian-inspired dish to steadiness the umami flavors.
- Sesame oil: This can be a welcome boost to tempeh that provides a slight toasted nut taste. Just a little goes a great distance.
- Sriracha sauce: I get pleasure from spicy tempeh and sriracha is my fav solution to warmth it up. I actually like Dealer Joe’s model, but use the one you want essentially the most.
- Black pepper: Recent floor black pepper finishes off this dish properly. No further salt is required because the tamari has loads of sodium in it.
- Garlic: Recent garlic helps so as to add a little bit of a taste punch with out going overboard.
- Avocado oil: This high-heat oil shall be used to cook dinner the marinated tempeh. Be happy to swap with coconut oil or extra-virgin olive oil.
- Brown rice: I like the nice and cozy taste that brown rice provides to any dish and sometimes use it over white rice. If you’re extra of a white rice particular person then swap that in as a substitute.
Tempeh BOwl Toppings
Whereas this spicy tempeh bowl is incredible with simply the marinaded tempeh and brown rice, you’ll be able to’t go fallacious with a number of further toppings. Right here’s what I really like so as to add to mine.
- Dill sauerkraut: Any type of fermented veggies go nice on this dish. If sauerkraut isn’t your factor then simply swap it for kimchi or pickled purple onions.
- Inexperienced onion: Recent inexperienced onion on high is a vivid and engaging topping.
- Sesame seeds: Add a little bit of crunch on the finish with some sesame seeds. You too can use hemp hearts.
The right way to Make a Tempeh Bowl
This spicy tempeh bowl is simple to place collectively but takes a little bit of time if you happen to actually need the marinated taste to return by way of. Learn on for how you can make this dish and some prep tricks to make it fabulous.
Step 1: Dice the tempeh then place in a basket over 1-inch of water. Deliver the water to a simmer then cowl the tempeh and steam for 10 minutes. As soon as tender, take away from warmth.
Step 2: Whereas the tempeh is steaming, put together the marinade: whisk collectively tamari, vinegar, maple syrup, sesame oil, sriracha, garlic and black pepper. Place the steamed tempeh in a shallow bowl then pour the marinade over high. Coat the items utterly then enable to relaxation within the fridge for at the least half-hour as much as 24 hours. The longer it marinates, the extra flavorful it will likely be after you cook dinner it.
Step 3: Put together the rice in keeping with the package deal instructions. It sometimes takes about 45 minutes to cook dinner, so plan for this! Take a look at my prep suggestions to assist. As soon as cooked, fluff with a fork.
Step 4: Whenever you’re able to cook dinner the marinated items, warmth avocado oil in a big skillet over medium warmth. Organize the tempeh cubes in a single layer, reserving the surplus marinade. Cook dinner 10-Quarter-hour or till the cubes are caramelized and golden. Add the remaining marinade to the skillet and let the cubes absorb the liquid.
Step 5: Dish rice into bowls, high with tempeh items and any toppings you would like. Take pleasure in! Further items could be loved over salad greens or in a veggie wrap.
I’m a fairly energetic runner who wants a excessive protein weight-reduction plan to assist my physique by way of endurance coaching and I can get loads of protein from meals like this Tempeh Bowl, my bbq vegetarian pizza (23g of protein), chickpea tacos (24g of protein), pumpkin chia pudding (10g of protein), banana smoothie (18g of protein) or my chocolate protein shake (16g of protein).
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Reduce the tempeh into cubes, place in a steamer basket, and set over a pot with 1-inch of water. Deliver the water to a simmer, cowl, and let steam for 10 minutes. This helps it change into tender and prepared to absorb extra taste from the marinade.
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In a small bowl, whisk collectively tamari, vinegar, maple syrup, sesame oil, sriracha, garlic and pepper to create a marinade. Place the tempeh in a shallow dish and pour the marinade on high to coat. Marinate for at the least half-hour in fridge—and as much as 24 hours for max taste.
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Put together the rice by boiling water over excessive warmth. Add rice and cut back warmth to low, cowl, and simmer for 45 minutes. Take away from warmth and let cool; fluff rice with a fork.
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Warmth avocado oil in a big skillet over medium warmth. Organize tempeh in a single layer, reserving the surplus marinade. Cook dinner for 10-Quarter-hour, or till caramelized and golden. Add remaining marinade and let the cubes absorb the liquid and the remaining sauce to thicken.
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Serve with brown rice and high with sauerkraut, inexperienced onions and sesame seeds.
- Swap sauerkraut for kimchi or pickled purple onions.
- Swap brown rice for white rice or quinoa.
- Marinate the tempeh a number of days upfront and maintain refrigerated till you’re able to serve. I wish to meal prep this on a Sunday, marinating it in an hermetic container till I’m able to function a weeknight meal.
- Brown rice could be made forward of time. My household eats rice on a weekly foundation so I usually prep this over the weekend as properly, then scoop it out a serving at a time all through the week.
- You too can bake the tempeh within the oven at 375°F for 20 minutes on a lined baking sheet.
Energy: 579kcal, Carbohydrates: 65g, Protein: 29g, Fats: 25g, Saturated Fats: 4g, Polyunsaturated Fats: 9g, Monounsaturated Fats: 9g, Sodium: 1931mg, Potassium: 785mg, Fiber: 3g, Sugar: 13g, Vitamin A: 75IU, Vitamin C: 9mg, Calcium: 227mg, Iron: 6mg
Tempeh Bowl FAQs
Tempeh originated in Indonesia and is constructed from fermented complete soybeans. It’s just like tofu but is extra agency and retains its construction extra simply when cooked.
Tempeh is savory and has a meaty, mushroom-like taste. It pairs excellently with quite a lot of savory flavors like tamari, sriracha, maple syrup and rice vinegar.
Straight from the package deal tempeh is usually bitter. Boiling or steaming it forward of cooking helps to melt it up. This takes away among the bitterness and likewise helps make it an awesome vessel for marinade, sauce and extra.
