Orange teriyaki glazed tempeh and crisp sautéed veggies are layered over whole-grain brown rice to create a flavor-packed, nutrient-rich, vegetarian main. If you’re not familiar with tempeh (or just haven’t cooked with it much), you’re in for a treat.
Fermented soybeans packed into cakes, tempeh is not only an anti-inflammatory but also a great source of plant-based protein, with 16 grams in just 3 ounces. It’s less processed than tofu (since it uses the whole soybean), and it has a wonderfully nutty, savory flavor and hearty texture.
And, fermented foods = happy bellies.Here, the salty-sweet teriyaki glaze complements the nutty, slightly tangy flavor of the tempeh and lessens its bitter edge. You want to let the tempeh marinate for at least 30 minutes – even more if you have the time/patience. I’ve found this is key in optimizing the versatility of tempeh and ensuring deep flavor with crispy edges.
And after you have this technique mastered, the tasty options for tempeh are boundless. (Oh, the meatless places you’ll go!) Sub in any vegetable combination you like – broccoli, mushrooms, bok choy, snap peas, etc. All of it works!
These bowls are super ideal for make-ahead lunches. They hold up for at least 3 days in the refrigerator and reheat well. I always make sure to have extra lime or orange juice to drizzle on top after they’ve been reheated. The bright citrus adds a welcomed punch of freshness that really elevates the flavor. Oh, and the marinade is ridiculously delicious; you’ll also want to use it on just about any meat or vegetable stir-fry. So think of this recipe as a template, not a dictum. 😉
Bright and bold in both color and flavor, this glorified stir-fry will become a vegetarian weeknight favorite!
- 1 (8-oz.) package tempeh
- 3 Tbsp. lower sodium tamari or soy sauce
- 3 Tbsp. freshly squeezed orange juice
- 1 Tbsp. maple syrup
- 1 tsp. freshly grated or ground ginger
- 2 cloves garlic, minced
- 1½ Tbsp. olive oil
- 1 red bell pepper, roughly chopped
- 1 yellow bell pepper, roughly chopped
- ½ red onion, peeled and roughly chopped
- ¼ tsp. kosher salt
- ¼ tsp. freshly ground black pepper
- 2 cups cooked brown rice
- Juice of 1 lime
- Fresh basil and/or cilantro for garnish
- Slice tempeh in half lengthwise. Cut each half in a star pattern to get 16 mini triangles. Set aside.
- Combine tamari (or soy sauce), orange juice, maple syrup, ginger, and garlic in a medium-sized bowl. Add tempeh; toss to coat. Marinate for 30 minutes at room temperature, tossing occasionally.
- Heat oil in a large nonstick skillet over medium. Add bell peppers, onion, salt, and pepper; cook 5 to 7 minutes, stirring occasionally, until tender. Transfer to a bowl.
- Add tempeh and remaining marinade to skillet; cook 5 to 7 minutes, stirring often, until sauce has reduced and begins to form a glaze over the tempeh. Remove from heat.
- To assemble bowls, divide rice into each of 4 bowls. Top evenly with bell pepper mixture and tempeh. Squeeze lime juice evenly overtop. Garnish with basil and/or cilantro.