Desk of ContentsIngredients in a Tempeh BowlHow to Make a Tempeh BowlSpicy Marinated Tempeh Bowl RecipeTempeh Bowl FAQs
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 created 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 may load this up with veggies similar to my Mediterranean Falafel Bowl to create the proper meal.
Substances in a Tempeh Bowl
Many of the substances listed under shall be for the marinade. You don’t should observe the measurements completely should you’re good at guessing while you toss substances into the bowl. Simply style as you go to verify it has the flavour and seasoning you need.
Tempeh: To search out this ingredient, attempt the refrigerated a part of the produce part or look on the vegan cabinets of the refrigerated part. You may as well discover it at an jap Asian grocery retailer.
Tamari: This can be a gluten-free soy sauce that usually 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 like including slightly little bit of sweetness to this Indonesian-inspired dish to steadiness the umami flavors.
Sesame oil: This can be a welcome addition to tempeh that provides a slight toasted nut taste. A little bit goes a great distance.
Sriracha sauce: I take pleasure in spicy tempeh and sriracha is my fav method 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 prepare 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 usually use it over white rice. If you’re extra of a white rice individual then swap that in as an alternative.
Tempeh BOwl Toppings
Whereas this spicy tempeh bowl is improbable with simply the marinaded tempeh and brown rice, you may’t go unsuitable with a couple of further toppings. Right here’s what I 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 crimson onions.
Inexperienced onion: Recent inexperienced onion on prime is a vibrant and engaging topping.
Sesame seeds: Add a little bit of crunch on the finish with some sesame seeds. You may as well use hemp hearts.
How you can Make a Tempeh Bowl
This spicy tempeh bowl is straightforward to place collectively but takes a little bit of time should you really need the marinated taste to return via. 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. Carry 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 prime. Coat the items utterly then enable to relaxation within the fridge for at the very least half-hour as much as 24 hours. The longer it marinates, the extra flavorful will probably be after you prepare dinner it.
Step 3: Put together the rice in response to the bundle instructions. It usually takes about 45 minutes to prepare dinner, so plan for this! Try my prep ideas to assist. As soon as cooked, fluff with a fork.
Step 4: While you’re able to prepare dinner the marinated items, warmth avocado oil in a big skillet over medium warmth. Prepare 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 take in the liquid.
Step 5: Dish rice into bowls, prime with tempeh items and any toppings you want. Take pleasure in! Further items might be loved over salad greens or in a veggie wrap.
I’m a fairly energetic runner who wants a excessive protein weight loss plan to assist my physique via endurance coaching and I can get a lot 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).
Minimize the tempeh into cubes, place in a steamer basket, and set over a pot with 1-inch of water. Carry 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.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 prime to coat. Marinate for at the very least half-hour in fridge—and as much as 24 hours for max taste.Put together the rice by boiling water over excessive warmth. Add rice and scale back warmth to low, cowl, and simmer for 45 minutes. Take away from warmth and let cool; fluff rice with a fork.Warmth avocado oil in a big skillet over medium warmth. Prepare 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 take in the liquid and the remaining sauce to thicken.Serve with brown rice and prime with sauerkraut, inexperienced onions and sesame seeds.
Swap sauerkraut for kimchi or pickled crimson onions.
Swap brown rice for white rice or quinoa.
Marinate the tempeh a couple of days prematurely and preserve refrigerated till you’re able to serve. I prefer to meal prep this on a Sunday, marinating it in an hermetic container till I’m able to function a weeknight meal.
Brown rice might be made forward of time. My household eats rice on a weekly foundation so I typically prep this over the weekend as properly, then scoop it out a serving at a time all through the week.
You may as well 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
What’s tempeh? Tempeh originated in Indonesia and is created from fermented complete soybeans. It’s much like tofu but is extra agency and retains its construction extra simply when cooked. What does tempeh style like? 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. Why do you have to boil tempeh earlier than cooking it? Straight from the bundle tempeh is commonly bitter. Boiling or steaming it forward of cooking helps to melt it up. This takes away a few of the bitterness and likewise helps make it an excellent vessel for marinade, sauce and extra.
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