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Here we toss tempeh with a honey-sesame sauce and serve it over quinoa and shredded carrots for a satisfying vegetarian meal for two. Serve with sesame breadsticks.

Source: EatingWell Magazine, September/October 2010




Quinoa & Carrot Slaw
Sesame-Honey Tempeh


Instructions Checklist
  • To prepare quinoa: Bring 3/4 cup 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 12 minutes. Uncover and let stand.

  • To prepare carrot slaw: Meanwhile, combine carrot, rice vinegar, sesame seeds, 1 1/2 teaspoons oil and 1 1/2 teaspoons soy sauce in a medium bowl. Set aside.

  • To prepare tempeh: Heat 1 tablespoon oil in a medium nonstick skillet over medium heat. Add tempeh and cook, stirring frequently, until beginning to brown, 7 to 9 minutes.

  • Combine honey, 1 1/2 tablespoons soy sauce, 1 tablespoon 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 between 2 bowls and top each with half the slaw and half the 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.

Nutrition Facts

1/2 cup each quinoa and slaw & 3/4 cup tempeh
536 calories; protein 27.8g; carbohydrates 52.8g; dietary fiber 4.6g; sugars 17.3g; fat 26.8g; saturated fat 4.5g; vitamin a iu 9100.9IU; vitamin c 4.7mg; folate 105.6mcg; calcium 214.5mg; iron 5.8mg; magnesium 185.2mg; potassium 899.2mg; sodium 587.6mg; thiamin 0.3mg; added sugar 13g.

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