Brown Rice and Baked Tempeh Bowls
These brown rice and baked tempeh bowls with cabbage and broccoli make a delicious, filling, high-protein vegan meal. This recipe works well for vegan meal prep, is gluten-free and can be customized as needed by adding additional veggies or legumes.
Almond Butter Tempeh Marinade
To make the amazingly delicious baked tempeh, I marinated it in a sweet tangy almond butter sauce overnight. Much like tofu, tempeh is plain on its own so it really benefits from a marinade. I’d recommend letting it marinate for at least an hour but ideally 4 hours, up to overnight or more. After it’s marinated, the tempeh is baked on a pan until hot, gooey and slighly crisped on the outside. It’s so good!
I prepared the marinated tempeh as part of my Sunday food prep, that way it had plenty of time to marinate before I baked it for these bowls.
What is Tempeh?
If you’re not familiar with tempeh, it’s a traditional soy product made through the fermentation of soybeans into a block. It’s one of my favourite protein sources and is a good source of protein, iron, manganese, phosphorus, magnesium and calcium.
Also, since it’s fermented, it’s digestion-friendly and a good source of probiotics that support gut health.
Tempeh has a nutty flavour and firm, chewy texture. It’s similar to tofu in that it doesn’t have much flavor on its own but picks up flavor well. The texture is quite different from tofu, however. It’s much more firm so it makes a good substitute for meat. It can be steamed, baked, fried or sauteed and is often marinated or served with a sauce to add more flavor.
Read my guide to tofu and tempeh for more information.
Quick Cabbage Slaw
I love making quick slaws from shredded red and green cabbage. Cabbage is a highly nutritious food and I find this such an easy way to get more of it into my diet. I like to include a shredded cabbage in my weekly meal prep, taht gets the mess out of the way then during the week I can grab a big scoop and mix it with a little vinegar to make a quick slaw. To make a quick slaw, choose one of each:
- an acid: lime, lemon, apple cider vinegar, balsamic vinegar, white vinegar
- sugar: stevia, maple syrup, coconut sugar, agave
You only need a few teaspoons of the acid and a sprinkling of sugar but you can adjust from there to suit your taste preference.
Cabbage Health Benefits
- has anti-inflammatory properties
- is high in vitamin C
- the fiber it contains promotes healthy digestion, supports heart health and may help lower blood pressed and cholesterol levels
- is a good source of vitamin K
- has been shown to have cancer-fighting benefits
- red cabbage is high in anthocyanins, a type of powerful antioxidant found in blue, purple, and red plants
Healthy Baked Tempeh Bowls
These delicious bowls are made with just 4 ingredients (plus the marinade ingredients) but they’re still good. The hot, gooey, caramelized tempeh with the tangy slaw, satisfying brown rice and steamed broccoli is perfect. This meal is:
- high in protein
- high in fiber
- low in sugar
- full of nutrients
More Buddha Bowl Recipes
Roasted Potato Avocado Buddha Bowls // Vegan Buddha Bowl with Tofu and Edamame // Vegan Sweet Potato Buddha Bowl // Coconut Cauliflower Rice Buddha Bowl // Tempeh Quinoa Macro Bowl // Lentil Quinoa BowlPrint
For the Tempeh Marinade
- 1 package tempeh, cubed (220 g)
- 3 tbsp almond butter, peanut butter or sunflower seed butter
- 3 tbsp soy sauce or gluten-free tamari
- 2 tbsp sweet chili sauce
- 1 tbsp rice wine vinegar
- 1 tsp garlic powder
- 2 tbsp water
For the Cabbage Slaw
- 4 cups shredded cabbage per bowl
- 1 tbsp vinegar of choice or fresh lime juice
- 1 tsp coconut sugar or maple syrup
For the Bowls
- 1/2 cup cooked brown rice per bowl (make 1 cup dry rice if serving 4)
- 1–2 cups chopped and steamed broccoli per bowl
- If you don’t already have brown rice cooked, prepare some now.
- To make the tempeh, mix the marinade ingredients together in a container then add the cubed tempeh and mix well. Marinate at least an hour but preferably 4 hours up to overnight. Once it’s finished marinating, place the cubes on a baking tray and broil in the oven on a rack near the top until browned and gooey, approximately 10-15 minutes, flipping once halfway through.
- To make the cabbage slaw, mix up to 6 cups shredded cabbage in a large bowl with the vinegar and your choice of sweetener.
- Steam the chopped broccoli. I use a steamer and time it for 13 minutes once I’ve placed it on a cold element and turn it on.
- Assemble the brown rice, cabbage slaw, steamed broccoli and baked tempeh in a bowl and serve right away or store in a container in the fridge up to 4 days.
Keywords: tempeh buddha bowl, vegan buddha bowl