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BBQ TEMPEH AND WILD RICE BOWL
10

BBQ TEMPEH AND WILD RICE BOWL

NUTRITION
HEALTHY RECIPES
Feb 05, 2025

BBQ TEMPEH AND WILD RICE BOWL

This BBQ tempeh and wild rice bowl is a deliciously smoky and satisfying plant-based meal. The tempeh is grilled to perfection and coated in a tangy BBQ sauce, pairing beautifully with the nutty wild rice and fresh, crunchy coleslaw. It is packed with plant-based protein, fibre and bold flavours. This dish is made for a filling lunch or dinner. The BBQ sauce adds a rich, slightly sweet and smoky taste, balancing well with the freshness of the coleslaw mix. Wild rice provides a chewy texture and a slightly nutty profile, enhancing the overall dish. This meal is quick to prepare and works well for meal prep, as the flavours deepen when stored. Whether you’re looking for a healthy, protein-rich vegan meal or a new way to enjoy tempeh, this BBQ tempeh and wild rice bowl is a must-try.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1 serving

CUISINE

American, Vegan

PREPARATION/TECHNIQUES

Grill, Boil, Marinate

OCCASION/HOLIDAY

Healthy Eating, Summer BBQ, Meal Prep

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, High Fibre, High Protein, Quick & Easy

DISH TYPE

Bowl, Grain Bowl, BBQ

INGREDIENTS OF BBQ TEMPEH AND WILD RICE BOWL

  • 50g wild rice, cooked
  • 50g tempeh, cubed and grilled
  • 20g coleslaw mix
  • 1 tbsp BBQ sauce

FULL NUTRITIONAL INFORMATION

  • Calories: 310 kcal
  • Protein: 20g
  • Carbohydrates: 42g
  • Fibre: 7g
  • Fat: 8g
  • Saturated Fat:5g
  • Cholesterol: 0mg
  • Sodium: 480mg
  • Calcium: 120mg

PREPARATION FOR BBQ TEMPEH AND WILD RICE BOWL

  • Cook The Wild Rice: Rinse the wild rice under cold water. In a pot, bring 150ml of water to a boil. Add the wild rice, reduce the heat, cover and simmer for 40-45 minutes until tender. Drain any excess water and set aside.
  • Prepare The Tempeh: Cut the Tempeh into small cubes. To enhance flavour, marinate the tempeh in BBQ sauce for 10-15 minutes.
  • Grill The Tempeh: Heat a grill pan over medium-high heat. Lightly oil the pan and grill the tempeh for 2-3 minutes per side until golden and slightly charred. Alternatively, bake at 200°C (400°F) for 15 minutes.
  • Prepare The Coleslaw Mix: If using pre-packaged coleslaw mix, fluff it with a fork to separate the shredded cabbage and carrots for homemade, finely shredded cabbage and carrots.
  • Assemble The Bowl: In a serving bowl, add the cooked wild rice as the base. Top with grilled tempeh and coleslaw mix.
  • Drizzle BBQ Sauce: Pour the remaining BBQ sauce over the tempeh and mix slightly to coat evenly.
  • Serve: Enjoy immediately, or store for later as a meal prep option.

PREP TIME

10 minutes

COOKING TIME

45 minutes

TIPS FOR BBQ TEMPEH AND WILD RICE BOWL

  • Tempeh Preparation: Steaming tempeh for 10 minutes before marinating can help remove bitterness and improve texture.
  • BBQ Flavour Boost: For deeper flavour, marinate tempeh overnight in BBQ sauce before grilling.
  • Rice Texture: Wild rice can take longer to cook, so soak it for a few hours beforehand to reduce cooking time.
  • Crispier Tempeh: If you prefer crispier tempeh, pan-fry it in a little oil instead of grilling.
  • Extra Crunch: Add toasted sunflower seeds or crushed nuts for a crunchier texture.

VARIATIONS

  • Protein Swaps: Replace tempeh with tofu, chickpeas, or grilled portobello mushrooms for a different texture.
  • Grain Alternatives: Substitute wild rice with quinoa, brown rice, or bulgur wheat for variation.
  • Sauce Variations: Try a smoky chipotle BBQ sauce or a maple-mustard glaze instead of traditional BBQ sauce.
  • Spicy Twist: Add red pepper flakes or sriracha to the BBQ sauce for a heat boost.
  • More Greens: Mix in baby spinach or kale for extra nutrients and colour.

PREPPING AND STORAGE

  • Refrigeration: Store the ingredients separately in airtight containers for up to 3 days.
  • Freezing: Cooked wild rice and grilled tempeh can be frozen for up to 2 months. Defrost in the fridge overnight before use.
  • Reheating: Microwave the wild rice and tempeh for 1-2 minutes before assembling the bowl. Keep the coleslaw fresh and cold for the best texture.

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