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Tempeh & Veggie Protein Buddha Bowl - A Hearty, Balanced Meal

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Tempeh: 8–12 oz block, sliced into thin rectangles or cubes.
  • Grain base: 2 cups cooked brown rice, quinoa, or farro.
  • Vegetables: 1 cup shredded red cabbage, 1 cup baby spinach or mixed greens, 1 cup sliced cucumber, 1 cup shredded carrots, 1 red bell pepper (sliced), 1 small avocado (sliced).
  • Marinade for tempeh: 2 tbsp soy sauce or tamari, 1 tbsp rice vinegar or lemon juice, 1 tbsp maple syrup, 1 tsp sesame oil, 1 tsp grated ginger, 1 small garlic clove (minced), pinch of chili flakes (optional).
  • Dressing (creamy tahini-lime): 3 tbsp tahini, juice of 1 lime (or half a lemon), 1 tbsp maple syrup, 1–2 tbsp water to thin, pinch of salt, black pepper to taste.
  • Toppings: 2 tbsp toasted sesame seeds or chopped peanuts, sliced green onions, fresh cilantro, and a squeeze of lime.
  • Cooking oil: 1–2 tbsp avocado or olive oil for searing tempeh.
  • Optional add-ins: Edamame, roasted sweet potato, cherry tomatoes, or kimchi for extra flavor.

Method
 

  1. Prep the grain: Cook your rice, quinoa, or farro according to package directions. Fluff with a fork and set aside. Warm or room temperature both work.
  2. Slice the tempeh: Cut into thin rectangles or bite-size cubes. Thinner pieces brown nicely and soak up more flavor.
  3. Make the marinade: In a bowl, whisk soy sauce, rice vinegar, maple syrup, sesame oil, ginger, garlic, and chili flakes.
  4. Marinate: Add tempeh to the bowl and toss to coat. Let it sit 10–20 minutes. If you have time, 30 minutes is even better.
  5. Prep the veggies: Slice cucumber and bell pepper, shred cabbage and carrots, and wash greens. Slice the avocado last to keep it fresh.
  6. Make the dressing: Whisk tahini, lime juice, maple syrup, a pinch of salt, and pepper. Add water 1 tablespoon at a time until it’s pourable and creamy.
  7. Cook the tempeh: Heat oil in a skillet over medium-high. Add tempeh in a single layer. Sear 2–3 minutes per side until golden and slightly crisp. Pour any leftover marinade into the pan in the last minute to glaze.
  8. Assemble the bowls: Add a scoop of grain to each bowl. Layer on greens, cabbage, carrots, cucumber, bell pepper, and avocado.
  9. Add protein and toppings: Top with the glazed tempeh. Sprinkle sesame seeds or peanuts, green onions, and cilantro.
  10. Dress and serve: Drizzle with tahini-lime dressing and finish with a squeeze of lime. Taste and adjust salt or acidity as needed.