Tempeh and Broccoli Bowl: A Plant-Powered Protein Punch
Looking for a satisfying, veggie-packed meal that’ll keep you full for hours? This Tempeh and Broccoli Bowl is your new best friend. It’s got all the good stuff – protein-rich tempeh, crisp broccoli, and a flavor-packed sauce that’ll make your taste buds do a happy dance.
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4
Difficulty: Moderate
Dietary Tags: Vegetarian, Vegan (with substitutions), Gluten-free (with tamari)
Equipment Needed:
• Large skillet or wok
• Cutting board and knife
• Measuring cups and spoons
• Whisk
• Bowl for marinating
• Saucepan
Don’t have a wok? No worries! A large non-stick skillet will do the trick.
Ingredients:
For the bowl:
• 225g (8 oz) tempeh, cut into ¾-inch cubes
• 2 medium heads broccoli, cut into florets (about 450g / 1 lb)
• 240g (1 cup) cooked brown rice or quinoa
For the marinade:
• 60ml (¼ cup) tamari or soy sauce
• 45ml (3 tbsp) rice vinegar
• 30ml (2 tbsp) mirin or maple syrup
• 15ml (1 tbsp) sesame oil
• 15g (1 tbsp) sugar
• 4 cloves garlic, minced
• 1 tbsp fresh ginger, minced
• 1-2 tsp red pepper flakes (optional)
For the sriracha mayo:
• 80ml (⅓ cup) mayonnaise (use vegan mayo for a plant-based option)
• 30ml (2 tbsp) sriracha sauce
• 15ml (1 tbsp) rice vinegar
• 1 clove garlic, minced
Garnishes:
• 2 tbsp toasted sesame seeds
• 2 scallions, thinly sliced
• Fresh cilantro leaves (optional)
Method:
1. Whisk together all marinade ingredients in a bowl.
2. Add tempeh cubes to the marinade, toss to coat, and let sit for 20-30 minutes. (Psst! Want even more flavor? Marinate overnight!)
3. Heat a large skillet over medium heat. Add marinated tempeh (reserve leftover marinade) and cook for 7-8 minutes, turning occasionally, until browned on all sides.
4. Remove tempeh and set aside. In the same skillet, add broccoli and cook for 3 minutes.
5. Reduce heat to low, add reserved marinade, and cook for another 3-5 minutes until broccoli is crisp-tender.
6. While veggies cook, whisk together all sriracha mayo ingredients in a small bowl.
7. To assemble: Divide rice among 4 bowls. Top with tempeh and broccoli, drizzle with sriracha mayo, and sprinkle with sesame seeds, scallions, and cilantro.
Crucial Tips:
• Don’t overcrowd the pan when cooking tempeh – you want those crispy edges!
• Taste your sriracha mayo and adjust the heat level to your liking.
• For extra veggie goodness, throw in some sliced carrots or zucchini with the broccoli.
Storage and Scaling:
• Store components separately in airtight containers in the fridge for up to 3 days.
• To reheat, give everything a quick zap in the microwave or warm gently in a skillet.
• Easily double the recipe for meal prep or halve it for a cozy dinner for two.
Common Mistakes to Avoid:
• Overcooking the broccoli – nobody likes mushy veggies!
• Skimping on marinating time – patience pays off in flavor town.
Variations:
• Swap tempeh for extra-firm tofu if you’re not a tempeh fan.
• Try a peanut sauce instead of sriracha mayo for a nutty twist.
• Roast the tempeh and broccoli in the oven at 400°F (200°C) for 20-25 minutes if you prefer hands-off cooking.
I’ve made this Tempeh and Broccoli Bowl more times than I can count, and it never fails to satisfy. It’s become my go-to when I’m craving something hearty but healthy. The key is getting that tempeh nice and crispy – trust me, it makes all the difference!
Whether you’re a long-time vegetarian or just dipping your toes into plant-based meals, this bowl is a winner. It’s proof that eating your veggies doesn’t have to be boring. So, grab your wok (or trusty skillet) and get cooking – your taste buds will thank you!
