Create a high-protein Vegan Tempeh Bowl in under an hour with this easy recipe! It's filled with quinoa, veggies and THE BEST healthy peanut sauce. Each plant-based bowl contains 39 grams of protein and is a good source of fiber, calcium, vitamin A and potassium!
If you're looking to pump up your protein on a plant-based diet, then this is the recipe for you! Tempeh, quinoa, edamame and peanut sauce all add protein to this delicious vegan bowl. It's super easy to make with just a few simple steps and perfect for meal prep!
Start by whipping up my favorite Asian Tempeh Marinade. While the tempeh marinates, cook the quinoa and shake up the Thai Peanut Sauce. After the tempeh comes out of the marinade, give it a quick sear in a hot skillet, then toss the bowls together!
The marinade, quinoa and peanut sauce can all be made ahead of time, so you can toss these bowls together in less than 15 minutes! Just be sure to make extra peanut sauce, because you're going to want to eat it with a spoon, it's just that good!
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Ingredients you'll need
- Tempeh - you can easily find tempeh now at all major grocery stores. It's usually located near the produce aisle next to other refrigerated vegan foods, like tofu, soyrizo and vegan cheese.
- Asian tempeh marinade - follow the link to the left for the instructions on how to whip up this marinade with just 6 ingredients and only 5 minutes!
- Quinoa - can be cooked ahead of time using an Instant Pot, rice cooker or a pot on the stove. Follow this post for How To Cook Quinoa 3 Ways to learn how to make it with each method. If you'd rather use white or brown rice as the base of these bowls, feel free, or for a low carb option, use cauliflower rice!
- Edamame - you'll want already shelled edamame, which you can find in the refrigerator or freezer section at the grocery store.
- Broccoli florets - feel free to use fresh or frozen florets, as we're going to steam them for the bowls, so either will work!
- Shredded carrots - you can buy the carrots pre-shredded in a bag or shred them yourself at home.
- Peanut sauce - no fancy equipment is needed to make this easy, healthy peanut sauce. Simply add all of the ingredients to a mason jar, then shake them up and you've got a delicious sauce in just 5 minutes!
- Avocado
- Fresh cilantro - green onions will also work as a garnish for these bowls/
- Sesame seeds - white or black sesame seeds can be used to top off this bowl, or a combination of both.
Step by step instructions
- Marinate the tempeh. Prepare the Asian tempeh marinade and marinate the tempeh for at least 30 minutes in the refrigerator.
- Cook the quinoa. While the tempeh is marinating, cook the quinoa on the stove, in an Instant Pot or in a rice cooker.
- Steam the vegetables. Steam the broccoli and edamame in a steamer basket in a pot on the stove, or in the microwave. To steam them in the microwave, place the broccoli and edamame in a microwave-safe bowl with 1 tablespoon water. Place a plate on top of the bowl. Microwave for 3-4 minutes. (Add 1-2 minutes if the vegetables are frozen.)
- Cook the tempeh. After the tempeh has marinated for at least 30 minutes, use tongs to remove the cubes of tempeh from the marinade and cook them in a hot oiled large skillet on the stove for 3-4 minutes per side.
- Assemble the bowls. Add ½ cup quinoa to two bowls. Divide the cooked tempeh and steamed vegetables between the bowls. Add the shredded carrots and sliced avocado. Drizzle the peanut sauce over the bowls. Garnish the bowls with fresh chopped cilantro and sesame seeds.
What else can you add to the bowls?
These bowls are delicious just the way they are, but if you'd like to add some extra veggies, here are a few of my recommendations.
- Sliced jalapenos - slice up some fresh jalapenos and serve them raw on top of the bowls to add a kick of spice!
- Cauliflower - feel free to throw some cauliflower florets in to steam with the broccoli and edamame for extra veggie goodness!
- Cabbage - add a little crunch to the bowls with some raw shredded purple cabbage. Feel free to add this right along with the shredded carrots.
- Sweet potatoes - if you'd like to roast sweet potatoes to add to the bowl, I highly recommend checking out this Sweet Potato Buddha Bowl recipe. It's made to pair with peanut sauce and would be a delicious addition to this bowl!
- Red pepper flakes - just like the jalapenos, sprinkling some red pepper flakes over these bowls with the sesame seeds will give it a spicy kick!
How to meal prep the bowls
These bowls are perfect for meal prep because each of the ingredients can be made ahead of time. You can chose to prepare and cook all of the ingredients, so they're ready to eat when you are, which I've outlined below.
You can also marinate the tempeh, cook the quinoa and prepare the peanut sauce ahead of time, then simply steam the veggies, cook the tempeh and put the bowls together in less than 15 minutes for a fresh, hot meal!
- For storage:
- Prepare the marinated and seared tempeh according to the recipe instructions.
- Steam the broccoli and edamame.
- Divide the cooked quinoa, steamed veggies and seared tempeh between two storage containers.
- Divide the shredded carrots between the two containers. Wrap the avocado in plastic wrap and add ¼ avocado to each of the containers.
- Divide the peanut sauce between 2 small containers and add a container to each of the large containers.
- To reheat and eat:
- Remove the avocado and peanut sauce from the containers.
- Place in the microwave for 2 minutes.
- Add the avocado back to the containers, then drizzle with the peanut sauce.
Alternatively, you can eat the meal-prepped bowls cold without reheating them.
More vegan bowls to try
Can't get enough plant-based bowls in your life? Me either! Try these other popular recipes!
- Buffalo Tempeh Salad
- Chipotle Taco Bowls
- Harissa Broccoli Bowl
- Tofu Scramble Burrito Bowl
- Italian Bowls with Vegan Meatballs
- Low Carb Vegan Fajita Bowl
Recipe
Asian Tempeh Bowl
Ingredients
- 8 ounces Asian marinated tempeh click link for recipe
- 1 cup broccoli florets
- ½ cup shelled edamame
- 1 cup cooked quinoa
- ½ cup shredded carrots
- ½ avocado thinly sliced
- ¼ cup healthy peanut sauce click link for recipe
- 1 tablespoon fresh cilantro chopped
- 1 teaspoon sesame seeds
Instructions
- Prepare the Asian tempeh marinade and marinate the tempeh for at least 30 minutes in the refrigerator.
- Steam the broccoli and edamame in a steamer basket in a pot on the stove, or in the microwave.
- To steam them in the microwave, place the broccoli and edamame in a microwave-safe bowl with 1 tablespoon water. Place a plate on top of the bowl. Microwave for 3-4 minutes. (Add 1-2 minutes if the vegetables are frozen.)
- Heat a large skillet on the stove over high heat.
- Spray the skillet with cooking spray.
- Use tongs to remove the cubes of tempeh from the marinade and add them to the hot skillet.
- Cook for 3-4 minutes per side, flip and continue to cook until all sounds are golden brown and caramelized.
- Divide the cooked quinoa between two bowls.
- Divide the seared tempeh and steamed vegetables between the bowls.
- Add the shredded carrots and sliced avocado to each bowl.
- Drizzle the peanut sauce over the bowl, or serve it on the side.
- Garnish the bowls with fresh chopped cilantro and sesame seeds.
Notes
- The Asian tempeh marinade can be made ahead of time and the tempeh can marinade in the refrigerator for up to 2 days.
- The peanut sauce can also be made ahead of time and stored in the refrigerator for up to 10 days.
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