Asian style food is usually my fall back for a quick, healthy, flavorful meal when I am running short of time.
I got home really late from work yesterday, and realized I had not eaten much during the busy day so needed to make something quick, healthy, and packed with protein. It seemed like the perfect opportunity to try this recipe for a Teriyaki Tempeh Bowl sent to me by a friend who, although she is not vegetarian herself, cooks amazing food for her vegetarian husband.
Tempeh is a traditional soy product originally from Indonesia, most likely from the island of Java. Like Tofu, tempeh is made from soybeans, but it is a whole soybean product with different nutritional characteristics and a very unique textural quality made by a natural culturing and controlled fermentation process that binds whole soybeans into a cake form. Tempeh’s fermentation process and use of the whole soybean give it a higher content of protein, dietary fiber, and vitamins than Tofu.
Teriyaki is a Japanese cooking style in which foods are broiled or grilled while being basted in a marinade based on soy sauce, mirin (rice vinegar), and sugar. Modern or store bought Teriyaki Sauce also may include honey, garlic, ginger, and chili, but these are not ingredients common to to traditional Japanese cooking.
So this meal is a bit of a mash up of cultures between Indonesian Tempeh and Japanese Teriyaki Sauce, but all together it was just what I needed for a late night quick protein fix.
Teriyaki Tempeh Bowl
MAKES: 2 Servings
- 250g (one packet) of tempeh, sliced
- 1 tablespoon sesame oil
- store bought or homemade Teriyaki Sauce
- 1 small head of broccoli
- 1 carrot, cut into sticks
- 1 small red onion
- 2 small heads of Bok Choy
- 1 cup mushrooms, sliced
- 1 small zucchini (courgette), sliced
- 1 green onion (spring onion), for garnish
- 1 cup brown rice
- 2 cups water
Place the 1 cup brown rice and 2 cups water into a rice cooker or pot on the stove and simmer until done.
Heat the sesame oil in a medium pan and add the Tempeh slices cooking them until brown on both sides. Add enough Teriyaki sauce to cover the tempeh and let simmer in a covered pan for about 5 minutes, turning the Tempeh slices over about half way through.
While Tempeh is simmering, steam the vegetables over a pot of boiling water for only a few minutes, just until the colours brighten and the vegetables start to lose their rawness. Be careful, you do not want to over steam the vegetables.
Build your bowl with a serving of brown rice on the bottom, adding a portion of the steamed vegetables, and topped with a few pieces of the Teriyaki Tempeh and some additional Teriyaki Sauce splashed on top. Garnish with a sprinkle of the chopped green onion.