Tempeh & Broccoli Rice Bowl
Recipes · Lunch · Recipe, Typed Supps
Tempeh is fermented, which makes it both easier to digest and better tasting than tofu.
Allergens and patterns
Contains sesame, soya. Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher.
Ingredients
- sliced (250g) Tempeh — Whole fermented soybeans rather than pressed curd, so about 19g of protein per 100g and considerably more fibre than tofu.
- 1 head, in florets (250g) Broccoli — Steamed briefly or roasted hard. Boiled to death it loses both its vitamin C and any reason to be there.
- 1 1/2 cups, cooked (300g) Brown Rice — The base, and the fibre underneath the fibre.
- 1 1/2 tbsp (20g) Soy Sauce — Tempeh is faintly bitter on its own and wants a salty, sweet glaze to cook into.
- 2 tsp (12g) Maple Syrup — With the soy. It is what makes the tempeh caramelise rather than just brown.
- grated (10g) Fresh Ginger — In the glaze.
- 1 tbsp (10g) Sesame Seeds — Toasted, over the top.
Nutrition per serving
- Calories: 582 kcal
- Protein: 38.4g
- Carbohydrate: 66.2g
- of which sugars: 5.9g
- Fat: 18.5g
- of which saturated: 3.5g
- Fibre: 7.6g
- Sodium: 601.7mg
Method
- Steam the tempeh slices for five minutes first — it takes the bitterness out and it is the step almost everyone skips.
- Fry them until golden, then add the soy, maple and ginger and let it reduce onto them.
- Roast or steam the broccoli.
- Serve over the rice with the pan glaze poured over and sesame seeds on top.
Nutrients it supplies
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