4.6 from 138 votes
Maple Balsamic Tempeh Bowls
These maple balsamic tempeh bowls feature marinated tempeh triangles cooked with a sweet and tangy maple balsamic sauce, paired with steamed broccoli and pumpkin-infused white rice. The marinating process allows the tempeh to absorb bold flavors, while the pumpkin rice adds a subtle sweetness and creamy texture. Pepitas on top provide a crunchy contrast.
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
Servings:
4
Calories:
485 kcal
Course:
Lunch
Cuisine:
American
Ingredients
- 16 oz (2 packages) tempeh brand Lightlife
- ¼ cup maple syrup
- ¼ cup balsamic vinegar
- 1 Tablespoon + 2 teaspoons avocado oil divided, or olive oil
- 3 Tablespoons tamari
- 3 cloves garlic minced
- 2 cups broccoli steamed
- Pepitas for topping
Pumpkin Rice
- 1 cup coconut milk light
- 1 cup vegetable broth
- ½ cup pumpkin canned
- 1 cup white rice
- pinch of sea salt
Instructions
- Remove tempeh from package and chop into small triangles by cutting the tempeh in half width-wise. Cut each half in a star pattern to get 16 mini triangles per package of tempeh, 32 triangles total.
- In a small bowl combine maple syrup, balsamic vinegar, tamari, 2 teaspoons oil and minced garlic. Add tempeh triangles into a shallow dish with a large surface area, pour maple balsamic marinade over the tempeh, toss to coat and let tempeh marinate in the fridge for 1 - 24 hours. Stir the mixture a couple times while marinating, if possible.
- Once tempeh has marinated, start cooking the rice by combining the coconut milk, vegetable broth, pumpkin, rice and sea salt in a medium saucepan over medium-high heat. Bring to a boil, cover and reduce heat to medium-low. Allow rice to simmer until the liquid is completely absorbed and rice is tender, about 15 to 20 minutes. Once cooked, stir, cover and set aside until the tempeh and broccoli are ready as well.
- While the rice is cooking, pan-glaze the tempeh by heating 1 Tablespoon avocado oil in a large skillet over medium-high heat. Once oil is hot, add the tempeh (without pouring the marinade in) and cook until golden brown on each side, allowing 4-5 minutes per side. Pour the maple balsamic marinade into the pan with the tempeh and simmer another 5-7 minutes, or until the sauce has reduced creating a glaze on the tempeh. Toss the tempeh a couple times during this process.
- While tempeh is cooking steam your broccoli.
- Assemble bowls by starting with a base of pumpkin rice. Top each bowl with pan-glazed tempeh and steamed broccoli. Season with salt and pepper to taste and top each bowl with pepitas, if using.
Cup of Yum
Nutrition Information
Serving
1/4 of recipe
Calories
485kcal
(24%)
Carbohydrates
51g
(17%)
Protein
29g
(58%)
Fat
20g
(31%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
5g
(25%)
Sodium
852mg
(36%)
Potassium
645mg
(14%)
Fiber
11g
(44%)
Sugar
19g
(38%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 485
% Daily Value*
| Serving | 1/4 of recipe | |
| Calories | 485kcal | 24% |
| Carbohydrates | 51g | 17% |
| Protein | 29g | 58% |
| Fat | 20g | 31% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 852mg | 36% |
| Potassium | 645mg | 14% |
| Fiber | 11g | 44% |
| Sugar | 19g | 38% |
* Percent Daily Values are based on a 2,000 calorie diet.