Healthy & Special Diets > Plant-Based Protein Recipes > Tempeh Recipes > Tempeh Crumbles

Savory Tempeh Crumble Bowls with Quinoa and Roasted Vegetables

Hearty and nutritious bowls featuring savory tempeh crumbles, fluffy quinoa, and vibrant roasted vegetables. Perfect for a satisfying plant-based meal.

Prep Time
20 minutes
Cook Time
30 minutes
Servings
2
Ingredients
  • 200 g Tempeh
  • 1 cup Quinoa
  • 1 cup Broccoli florets
  • 1 medium Carrots
  • 0.5 medium Red bell pepper
  • 2 tbsp Olive oil
  • 2 tbsp Soy sauce (or tamari for gluten-free)
  • 1 tbsp Maple syrup
  • 0.5 tsp Garlic powder
  • 0.5 tsp Onion powder
  • 0.25 tsp Smoked paprika
  • to taste Salt
  • to taste Black pepper

Prepare the Quinoa

Rinse the quinoa thoroughly under cold water. Cook according to package directions (usually 1 cup quinoa to 2 cups water or broth). Once cooked, fluff with a fork and set aside.

Roast the Vegetables

Preheat oven to 200°C (400°F). Chop broccoli florets, carrots, and red bell pepper into bite-sized pieces. Toss the vegetables with 1 tablespoon of olive oil, salt, and pepper. Spread them in a single layer on a baking sheet. Roast for 20-25 minutes, or until tender and slightly browned, flipping halfway through.

Prepare the Tempeh Crumble

Crumble the tempeh into small pieces using your fingers or a fork. Heat the remaining 1 tablespoon of olive oil in a skillet over medium heat. Add the crumbled tempeh to the skillet and cook, stirring frequently, for 5-7 minutes, or until lightly browned.

Make the Sauce

In a small bowl, whisk together the soy sauce (or tamari), maple syrup, garlic powder, onion powder, and smoked paprika. Pour the sauce over the tempeh in the skillet. Cook for another 2-3 minutes, stirring constantly, until the sauce is absorbed and the tempeh is coated.

Assemble the Bowls

Divide the cooked quinoa between two bowls. Top with the roasted vegetables and the savory tempeh crumble. Serve immediately.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 180-220 kcal
Protein: 12-15g
Fat: 8-10g
Carbohydrates: 15-20g
Fiber: 3-5g

Other Important Considerations for Nutrition

This recipe is a good source of plant-based protein, fiber, and vitamins. It is suitable for vegetarians and vegans. Adjust the amount of soy sauce or tamari to control sodium content. Consider adding other vegetables such as zucchini, mushrooms, or bell peppers for added nutrients.

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FAQ

  • Can I use different vegetables?

    Yes, feel free to substitute with your favorite vegetables such as zucchini, mushrooms, or sweet potatoes. Adjust roasting time accordingly.
  • Can I use a different sweetener instead of maple syrup?

    Yes, you can use agave nectar or brown sugar as alternatives.
  • Can I make this recipe ahead of time?

    Yes, you can prepare the quinoa, roast the vegetables, and make the tempeh crumble separately and store them in the refrigerator. Assemble the bowls just before serving.