Fried tempeh over quinoa with carrot and cabbage under a peanut, soy and lemon dressing. Vegan, fifteen minutes.
Quinoa is measured cooked; 150 g cooked is about 50 g dry.
- Ready in15 minutes
- Prep7 min
- Cook8 min
- Serves1
Ingredients
- 150 g tempeh
- 150 g quinoa (cooked weight)
- 1 tbsp peanut butter
- 10 g soy sauce (tamari if gluten-free)
- 80 g carrots
- 80 g cabbage
- 10 g lemon or lime juice
Method
- Cube the tempeh. Shred the cabbage and grate the carrot.
- Whisk the peanut butter, soy sauce, lemon juice and two tablespoons of hot water into a sauce.
- Fry the tempeh in a little oil over high heat for five minutes until golden.
- Build the bowl: quinoa, then the vegetables, then the tempeh, then the sauce over everything.
What this plate gives you
The tempeh gives about 30 g of the 43 g of protein and the quinoa 8 g; the peanut butter and the tempeh are the 28 g of fat. At 624 calories it is a little under a third of a 2,000-calorie day. Whisk the peanut butter with the soy, the lemon and two spoons of hot water into a sauce before it goes anywhere near the bowl; straight from the jar it will not coat anything.
Swaps
- Firm tofu for the tempeh: about 8 g less protein.
- Brown rice for the quinoa: a few grams less protein.
- Chilli in the sauce: no change to the numbers.
Keeping it
The tempeh, quinoa and sauce keep three to four days in the fridge. Shred the cabbage and carrot when you eat.
