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.