Sesame-Honey Tempeh & Quinoa Bowl
Here we toss tempeh with a honey-sesame sauce and serve it over quinoa and shredded carrots for a satisfying vegetarian meal. Serve with sesame breadsticks.
Quinoa & Carrot Slaw
1½ cups water
¾ cup quinoa, rinsed
2 cups grated carrots (about 3 large)
2 tablespoons rice vinegar
2 tablespoons sesame seeds, toasted (see Tip)
1 tablespoon sesame oil
1 tablespoon reduced-sodium soy sauce
2 tablespoons sesame oil
2 8-ounce packages tempeh (see Note), crumbled into bite-size pieces
3 tablespoons honey
3 tablespoons reduced-sodium soy sauce
2 tablespoons water
1 teaspoon cornstarch
2 scallions, sliced
Active | Ready In
- To prepare quinoa: Bring 1½ cups water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water is absorbed, 10 to 14 minutes. Uncover and let stand.
- To prepare carrot slaw: Meanwhile, combine carrots, rice vinegar, sesame seeds, 1 tablespoon oil and 1 tablespoon soy sauce in a medium bowl. Set aside.
- To prepare tempeh: Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add tempeh and cook, stirring frequently, until beginning to brown, 7 to 9 minutes.
- Combine honey, 3 tablespoons soy sauce, 2 tablespoons water and cornstarch in a small bowl. Add to the pan and cook, stirring, until the sauce has thickened and coats the tempeh, about 1 minute.
- Divide the quinoa among 4 bowls and top each with ½ cup carrot slaw and ¾ cup tempeh mixture. Sprinkle with scallions.
Tip: To toast sesame seeds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Ingredient Note: Look for tempeh near refrigerated tofu in natural-foods stores and many large supermarkets.
People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
Serving size: ½ cup each quinoa and slaw & ¾ cup tempeh
Per serving: 536 calories; 27 g fat(5 g sat); 5 g fiber; 53 g carbohydrates; 28 g protein; 106 mcg folate; 0 mg cholesterol; 17 g sugars; 13 g added sugars; 9,101 IU vitamin A; 5 mg vitamin C; 215 mg calcium; 6 mg iron; 588 mg sodium; 899 mg potassium
Nutrition Bonus: Vitamin A (182% daily value), Iron (33% dv), Folate (26% dv), Calcium (22% dv)
Carbohydrate Servings: 3½
Exchanges: 2 starch, 1 vegetables, 1 other carbohydrate, 3 medium-fat meat, 2 fat