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.
Time: 30 minutesIngredients 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
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
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.
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.
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.
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.
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.
- Added Sugars
- Dietary Fiber
- Monounsaturated Fat
- Saturated Fat
- 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
- 2 starch
- 1 vegetables
- 1 other carbohydrate
- 3 medium-fat meat
- 2 fat