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Sesame-Honey Tempeh & Quinoa Bowl

September/October 2010

Your rating: None Average: 4.5 (100 votes)

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.



READER'S COMMENT:
"This was GREAT and so high protein. I made it exactly as written. Well worth the calories and very filling. I actually think, as another commenter noted, it would do well as six servings instead of four. I almost couldn't finish mine. "
Sesame-Honey Tempeh & Quinoa Bowl Recipe

Makes: 4 servings, 1/2 cup each quinoa and slaw & 3/4 cup tempeh

Active Time:

Total Time:

Ingredients

Quinoa & Carrot Slaw

  • 1 1/2 cups water
  • 3/4 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

Sesame-Honey Tempeh

  • 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

Preparation

  1. To prepare quinoa: Bring 1 1/2 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.
  2. 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.
  3. 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.
  4. 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.
  5. Divide the quinoa among 4 bowls and top each with 1/2 cup carrot slaw and 3/4 cup tempeh mixture. Sprinkle with scallions.

Tips & Notes

  • 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.

Nutrition

Per serving: 536 calories; 27 g fat (5 g sat, 9 g mono); 0 mg cholesterol; 53 g carbohydrates; 13 g added sugars; 28 g protein; 5 g fiber; 588 mg sodium; 899 mg potassium.

Nutrition Bonus: Vitamin A (182% daily value), Magnesium (46% dv), Iron (32% dv), Folate (27% dv), Potassium (26% dv), Calcium (21% dv), Zinc (19% dv).

Carbohydrate Servings: 3

Exchanges: 2 starch, 1 vegetables, 1 other carbohydrate, 3 medium-fat meat, 2 fat


More From EatingWell

Recipe Categories

Ease of Preparation
Easy
Ethnic/Regional
Asian
Total Time
30 minutes or less
Servings
2
Main Ingredient
Vegetarian, soy
Preparation/ Technique
Saute
Meal/Course
Dinner


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