Maple Mustard Tempeh Meal Prep Bowls
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4.3
24 reviews
Good
Maple Mustard Tempeh Meal Prep Bowls
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Maple mustard tempeh meal prep bowls with roasted brussels sprouts, quinoa and greens. Make this recipe on Sunday and eat well all week!
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Ingredients
- 8 oz package Lightlife Tempeh original chopped into 20 cubes, or three-grain
- 2 lbs Brussels sprouts trimmed and halved or quartered
- 2-3 Tablespoons olive oil plus 1-2 teaspoons
- 1 teaspoon salt sea salt
- 1 teaspoon black pepper
- 1 cup quinoa dry
- 3 cups mixed greens
Maple Mustard Marinade/Dressing
- 1 lemon juiced
- 1 Tablespoon apple cider vinegar
- 2 Tablespoons maple syrup
- 2 Tablespoons Dijon mustard
- 1/2 teaspoon garlic minced
- 1/4 teaspoon salt sea salt
- black pepper to taste, ground
- 1/4 cup olive oil
Instructions
- Make marinade by whisking together all of the ingredients in a large bowl or container. Place tempeh cubes into the bowl and place in the fridge to marinade for at least 2 hours, preferably overnight.
- Roast brussels sprouts: Preheat oven to 400°F. Wash, trim and chop brussels sprouts before adding them to a roasting pan with olive oil, sea salt and pepper. Toss to combine and roast for 35-40 minutes, or until cooked through with some golden brown spots. Be sure to toss around the 20-minute mark.
- While brussels sprouts are roasting, cook quinoa by adding 1 cup dry quinoa to 2 cups of water or broth in a saucepan. Bring liquid to a boil, reduce heat to a simmer, cover and cook for 15 minutes, or until no liquid remains. Remove from heat and use a fork to fluff the quinoa.
- Cook tempeh by adding 1-2 teaspoons of oil to a pan over medium heat. Use a slotted spoon to remove tempeh from the marinade and place in the pan. Cook tempeh cubes until all sides are golden brown, about 6-8 minutes. Remove from heat.
- At this point, you can serve the dish as is or let everything cool before dividing everything into four meal prep containers. For the containers, each gets 3/4 cup of cooked quinoa, about 1 1/2 cups roasted brussels sprouts, 5 cubes of tempeh and 3/4 cup mixed greens. Place leftover marinade in a storage container and save to use as a dressing for the bowls when ready to serve.
Nutrition Information
Show Details
Serving
1bowl with dressing
Calories
553kcal
(28%)
Carbohydrates
56g
(19%)
Protein
23g
(46%)
Fat
29g
(45%)
Saturated Fat
4g
(20%)
Sodium
188mg
(8%)
Fiber
16g
(64%)
Sugar
13g
(26%)
Nutrition Facts
Serving: 4bowls
Amount Per Serving
Calories 553 kcal
% Daily Value*
| Serving | 1bowl with dressing | |
| Calories | 553kcal | 28% |
| Carbohydrates | 56g | 19% |
| Protein | 23g | 46% |
| Fat | 29g | 45% |
| Saturated Fat | 4g | 20% |
| Sodium | 188mg | 8% |
| Fiber | 16g | 64% |
| Sugar | 13g | 26% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.3
24 reviews
Good
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