Clarissa Johal: #MeatlessMonday-Sesame-Honey Tempeh and Quinoa Bowl

Monday, January 5, 2015

#MeatlessMonday-Sesame-Honey Tempeh and Quinoa Bowl

Here's a super-quick and tasty light dinner. It contains both tempeh and quinoa--which makes it a nutritional double-whammy!

The "weird vegetarian stuff" lowdown:

Tempeh is made from cooked and slightly fermented soybeans. The process of fermentation reduces the phytic acid, which in turn allows the body to better absorb the minerals and become more digestible. It's low in fat and high in protein.
Quinoa is a complete protein superfood. It's seeds contain essential amino acids, calcium, phosphorus, and iron, which makes it a perfect choice for vegetarians.

As always, feel free to add stir-fried or raw veggies of choice. You can never have too many of those.  Enjoy!

Sesame-Honey Tempeh and Quinoa Bowl

Quinoa:

1-1/2 cups water
3/4 cup quinoa

Carrot Mixture:

2 cups grated carrots
2 T rice wine vinegar
2 T sesame seeds, toasted
1 T sesame oil
1 T soy sauce

Sesame-Honey Tempeh: 

2 T sesame oil
8-ounces tempeh, sliced (Tofurky makes a great sesame-garlic tempeh. If you use this product, cut the soy sauce down to 2 tablespoons and increase water to 3 tablespoons).
3 T honey
3 T soy sauce
2 T water
1 tsp cornstarch

Directions: 

To prepare quinoa: Bring 1-1/2 cups water to a boil in saucepan. Add quinoa and reduce to a low. Cover and cook until the water is absorbed, 10 to 14 minutes. 

To prepare carrot mixture: Combine carrots, sesame seeds, rice vinegar, 1 tablespoon oil, and 1 tablespoon soy sauce in a bowl. Set aside. 

To prepare tempeh: Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Brown tempeh slices on both sides. 
Whisk honey, 3 tablespoons soy sauce, 2 tablespoons water, and cornstarch in a small bowl. Add to the skillet 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 carrot and tempeh mixture. 

*Add raw or stir-fried vegetables, if desired.

    No comments: