PAN SEARED TEMPEH BROCCOLI BOWL WITH GINGER OIL
This Pan Seared Tempeh Broccoli Bowl With Ginger Oil is a nutritious and flavour-packed meal perfect for a wholesome lunch or light dinner. This bowl contains pan-seared tempeh, which brings a rich and nutty taste, while steamed broccoli and vibrant red bell peppers provide crunch and colour. A hint of grated ginger and a splash of tamari infuse the dish with subtle Asian-inspired flair. This Pan Seared Tempeh Broccoli Bowl With Ginger Oil is finished with a sprinkle of sesame seeds, which delivers plant-based protein, healthy fats and satisfying texture in every bite. Tempeh and broccoli bowl is naturally vegan, gluten-free and ideal for those who enjoy a quick yet filling bowl that balances taste with clean eating.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Southeast Asian
PREPARATION/TECHNIQUES
Pan-Fry, Steam
OCCASION/HOLIDAY
Spring
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, Quick & Easy, Wheat / Gluten-Free
DISH TYPE
Main Course
INGREDIENTS
The preparation of Pan Seared Tempeh Broccoli Bowl With Ginger Oil involves the following ingredients:
- 100 grams | 3.53 ounces | pan-seared tempeh
- 45 grams | 1.59 ounces | ½ cup steamed broccoli
- 30 grams | 1.06 ounces | ¼ cup sliced red bell pepper
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon tamari or soy sauce
- 1 gram | 0.04 ounces | ½ teaspoon grated ginger
- 3 grams | 0.11 ounces | 1 teaspoon sesame seeds
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 321 kilocalories
- Total Fat: 17.2 grams
- Saturated Fat: 2.9 grams
- Carbohydrates: 16.3 grams
- Fibre: 5.1 grams
- Sugar: 2.7 grams
- Protein: 27.4 grams
- Sodium: 517 milligrams
- Calcium: 112 milligrams
- Iron: 3.5 milligrams
- Potassium: 534 milligrams
PREPARATION
These steps are followed for the preparation of Pan Seared Tempeh Broccoli Bowl With Ginger Oil:
- Pan-Sear The Tempeh: Slice tempeh into thin strips. Heat olive oil in a non-stick pan over medium flame. Add the tempeh slices and pan-sear for about 3 to 4 minutes per side until golden and crispy.
- Steam The Broccoli: Steam broccoli florets for 3 to 4 minutes until tender yet slightly crisp. Set it aside.
- Slice The Pepper: Thinly slice red bell pepper into strips.
- Combine Ingredients: In a bowl, add the seared tempeh, steamed broccoli and red bell pepper. Drizzle tamari over the top.
- Flavour And Garnish: Sprinkle grated ginger and sesame seeds over the bowl. Mix gently or leave layered for a composed look.
- Serve: Enjoy this broccoli bowl immediately, warm or chill slightly for a refreshing bowl.
PREPARATION TIME
10 minutes
COOKING TIME
10 minutes
TIPS
Here are some helpful tips for the preparation of Pan Seared Tempeh Broccoli Bowl With Ginger Oil:
- Tempeh Tip: For a mild flavour, steam tempeh for 5 minutes before pan-searing. This reduces the bitterness of tempeh.
- Even Cooking: Flip tempeh slices evenly to get a consistent and crispy texture.
- Ginger Boost: Use fresh grated ginger for the best aromatic kick.
VARIATIONS
- Add Grains: Serve over cooked quinoa or brown rice for a heartier bowl.
- Extra Crunch: Toss in a few shredded carrots or sliced cucumbers.
- Spicy Option: Add a pinch of chilli flakes or a splash of sriracha for heat.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Meal Preparation Tip: Prepare the tempeh and steamed vegetables in advance. Assemble just before serving to maintain freshness.
- Freezing: Tempeh can be cooked and frozen for up to 1 month. Do not freeze raw bell peppers or steamed broccoli.
