Buddha Bowl with Tempeh
I’ve been customizing meals in a bowl for quite some time now, but I must admit that buddha bowls are all the rage these days. The main ingredients to an authentic Buddha Bowl are grains, veggies, protein, sauce, and toppings. Look at cooking as an art creation – we must add all the elements that complete a work of art (or in this case, a balanced meal). And remember, when we eat balanced, we’re satisfied!
Now for the protein: tempeh is similar to tofu – a fermented soybean, it has a firm texture and an earthy taste. It contains a solid 16 grams of protein per 3 oz. serving, so vegans will love this plant-based dish. Tempeh is actually less processed than tofu, so switch around your proteins! Don’t be afraid to shake it up with your food choices – there’s more to protein than chicken, meat, and fish. Variety is the spice of life.
Sources
American Journal of Clinical Nutrition
Biological Trace Elements Research
Dr. Axe – www.ancientnutrition.com
Recipe inspired by Brittany Mullins, author of the blog Eating Bird Food.
Recipe
1 cup quinoa – uncooked
1 8 oz. package of tempeh
¼ tsp garlic powder
2 tsp maple syrup
½ cup vegetable broth, beef broth, or water
1 tbsp tamari or (Bragg) Coconut Liquid Aminos
2 tbsp balsamic vinegar
1 tsp fresh or dried thyme
1 large sweet potato – keep peel on and scrub well and cube
3 cups brussel sprouts or broccoli – halved
3-6 carrots – peel or scrub clean and cut into chunks
1-2 tsp avocado oil (or lemon juice)
Sprinkles of sea salt and black pepper
Fresh parsley
Freshly squeezed lemon
Instructions
Rinse the tempeh and pat dry
Slice the tempeh into ¼-inch pieces, then halve those into roughly 20 triangles
In a large bowl, whisk together the balsamic vinegar, garlic powder, tamari, maple syrup, broth, and thyme
Add tempeh to the bowl and gently toss to coat with the marinade
Marinate tempeh for at least 2 hours (or overnight) in fridge
Prepare quinoa (cook for 15 minutes)
Preheat oven to 375° and add chopped vegetables to a parchment-covered baking sheet
Season with salt, black pepper, and oil (option to use lemon juice instead)
Bake for 25-30 minutes
Increase oven to 400° and line a baking sheet with parchment paper
Place the triangles onto parchment paper and pour the rest of the marinade
Bake for 30-40 minutes until the tempeh is golden brown – flip halfway through the baking process for even baking
To make your bowl look like a masterpiece, divide into separate sections for the quinoa, tempeh triangles, and vegetables – let the foodies mix themselves
Garnish with fresh parsley and freshly squeezed lemon
Store leftovers securely in the fridge to last for 3-5 days
Genia’s Spoon Me Tips
Tempeh is a fermented protein, so much like all soy isoflavones it can decrease levels of LDL cholesterol. It’s rich in vitamins, minerals, and probiotics (the microflora that create a protective lining in the intestines to shield us from pathogens). Tempeh also boosts bone health because it contains copper and phosphorus, which both aid in bone growth.
If you prefer, you can stir fry the marinated tempeh instead of baking, which takes five minutes on each side in a pan. Yes, tempeh is an acquired taste for some, but it’s truly all in the seasoning, cooking method, and keeping an open mind. Trust me, it’s a protein delight.
Much buddha love,
Genia