Sesame-Honey Tempeh & Quinoa Bowl

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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. Serve with sesame breadsticks.

Nutritionist Tested & Approved

Time: 30 minutes

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

Directions
  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.

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.


Nutritional Facts

Servings
4
Calories
536
Added Sugars
13g
Carbohydrates
53g
Cholesterol
0mg
Dietary Fiber
5g
Fat
27g
Monounsaturated Fat
9g
Potassium
899mg
Protein
28g
Saturated Fat
5g
Sodium
588mg
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

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