This is what I’d make for someone who doesn’t think they like tempeh… Tempeh is the high-fibre, whole bean fermented version of tofu. And all it really needs is a tasty sauce to make it both a great source of plant protein and seriously delicious…
INGREDIENTS
Vegetables:
Mushrooms
Aubergine
Edamame beans (I used frozen)
Broccoli (I used tenderstem)
Bell pepper (I used red)
Sauce:
Miso paste
Lime juice
Sesame oil
Rice vinegar
Rice syrup (optional – can be replaced with additional maple syrup)
Soy sauce (or coconut aminos)
Garlic powder
Everything else:
Tempeh
Shallot (or crispy onions)
Chilli flakes
Toasted sesame seeds
Kimchi
Sticky rice (I used sushi rice, you can also use jasmine rice)
TIPS & NOTES
This is a relatively simple recipe, if you don’t focus so much on the number of components involved! My tip if you want an extra shortcut is to skip making your own crispy-caramelised shallots and just use store-bought crispy onions. There’s a step I always do, which seems like extra effort but is so worth it; salting the aubergine. This draws out the excess water so you can pat it off and avoid that rubbery aubergine texture no one likes!
This is also your reminder that you can still have a healthy, balanced high-fibre and high-protein plate which includes white rice. It’s all about what you add! This dish delivers 30g of protein, 14g of fibre (in 587 calories, if you’re taking note) and plenty of plant points!
Sesame Miso Tempeh Bowl
A flavour-packed and well-balanced plant-based bowl with East Asian flavours
Ingredients
- 125g of edamame beans (soak in boiling water for 10 mins whilst prepping if using frozen)
- 1 tsp of garlic powder
- Juice of 1/2 a lime
- 1 tbsp (15g) of miso paste
- 1 tbsp (15g) of maple syrup
- 1 tbsp (15g) of sesame oil
- 1 tbsp (15g) of rice vinegar
- 1 tbsp (15g) of rice syrup
- 2 tbsp (30g) of soy sauce
- 1 aubergine (cut into fingers)
- 200g of mushrooms (sliced)
- 1 bell pepper (cut into bite-sized chunks)
- 150g of broccoli (florets or tenderstem)
- 1 shallot (finely sliced into rounds)
- 200g of tempeh (cut into chunks)
- 7g of toasted sesame seeds
- 1/2 a tsp of dried chilli flakes
- 150g of kimchi
- 175g of sticky rice
- Neutral cooking oil
- Salt and white pepper to taste
Directions
- Toss the aubergine in a generous amount of salt and lay out on a teatowel (for around 10 mins, then pat dry)
- In a small frying pan, over a low heat, add a generous drizzle of oil and the shallots (ensure they’re not piled up on each other) and salt generously – regularly turn / move to avoid burning, and add a splash of water, if needed – they should take 20 mins to cook in total (at which point, you can place them on a piece of kitchen roll to crisp up)
- As the aubergine rests, mix together the sauce using the soy sauce, rice vinegar, maple syrup, lime juice, miso paste, rice syrup, garlic powder and a pinch of white pepper
- Cook the rice according to pack instructions with a pinch of salt and white pepper
- In a dry wok or frying pan (no oil, no salt) over a medium heat, add the mushrooms and allow excess water to cook off for around 7 mins (tossing occasionally) then set aside once cooked
- Steam the broccoli (or boil, but don’t overcook!) for around 7 mins until vibrant but cooked
- Add the aubergine to the wok and cook for 7-10 mins, tossing occasionally until it picks up some colour
- In a separate frying pan over a medium heat, add a little neutral oil and fry the tempeh until golden on all sides (5-7 mins), then add half of the sauce and cook down for a few extra mins
- Add the mushrooms back in and the red pepper and remaining sauce, toss together and cook for a further 5 mins
- Assemble the rice, wok-fried vegetables, steamed broccoli, tempeh, kimchi and edamame beans onto a plate and sprinkle over the toasted sesame seeds, chilli flakes and crispy shallots to serve
Let me know if you try this bowl!
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