Quinoa bowl with tempeh, avocado and edamame

Short description

This high-protein bowl combines quinoa, pan-seared tempeh, edamame, avocado, and fresh vegetables with a soy-lime dressing. The result is a balanced and filling meal with a good combination of protein, complex carbohydrates, healthy fats, and fiber.

It is suitable for lunch or dinner, as well as for meal prep.

Information

Servings: 4
Preparation time: about 30 minutes
Type: vegan
Main protein sources: tempeh, edamame, quinoa
Approximate protein: about 32–35 g per serving

Ingredients

For the bowl

• 150 g uncooked quinoa
• 400 g tempeh
• 300 g shelled edamame
• 1 avocado
• 1 cucumber
• 2 carrots
• 1 red bell pepper
• 2 large handfuls of spinach or other leafy greens
• 2 tbsp sesame seeds
• fresh coriander or parsley, optional

For the tempeh

• 1 tbsp soy sauce
• 1 tsp sesame oil or olive oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• black pepper to taste

For the soy-lime dressing

• 2 tbsp soy sauce
• juice of 1 lime
• 1 tbsp tahini
• 1 tsp sesame oil
• 1 tsp maple syrup or honey if the recipe is not vegan
• 1–2 tbsp water
• a little grated ginger, optional

Method

1. Rinse the quinoa thoroughly under running water.
2. Cook it according to the package instructions, usually for about 15 minutes, then let it rest covered for another 5 minutes.
3. Cut the tempeh into cubes or thin strips.
4. Mix the soy sauce, oil, smoked paprika, garlic, and black pepper.
5. Add the tempeh and mix well so that it is evenly coated with the marinade.
6. Heat a pan over medium-high heat and cook the tempeh for about 6–8 minutes, until golden and slightly crispy.
7. Boil or steam the edamame for 3–5 minutes if using frozen edamame.
8. Slice the cucumber, carrots, bell pepper, and avocado.
9. For the dressing, mix the soy sauce, lime juice, tahini, sesame oil, maple syrup, and water. Stir until smooth.
10. Divide the quinoa between four bowls.
11. Add the tempeh, edamame, vegetables, avocado, and leafy greens.
12. Drizzle with the dressing and finish with sesame seeds and fresh herbs.

Why is it a high-protein recipe?

Tempeh is one of the most protein-rich traditional soy products, while edamame adds a significant amount of additional plant protein and fiber.

Quinoa complements the nutritional profile by providing both protein and complex carbohydrates.

The combination makes this recipe suitable for people looking for a filling plant-based meal with a high protein intake.

Tips

• For even more protein, increase the amount of tempeh or edamame.
• For a lower fat content, use half an avocado for the entire recipe and omit the sesame oil.
• You can replace the quinoa with brown rice or bulgur, but the protein content will be slightly lower.
• For meal prep, store the dressing separately and add the avocado immediately before serving.
• The bowl keeps well in the refrigerator for about 3 days.