Quinoa And Tempeh With Tomato Sauce

Name: Quinoa And Tempeh With Tomato Sauce
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 4 serving
Ingredients: 1 cup quinoa; 1 large red onion; 2 cloves garlic; ½ fresh red chilli; 3 medium carrots; 15 oz tempeh; 1 tbsp garlic powder; 4 tbsp tomato paste; 14 oz canned tomatoes; 1 tsp paprika; 2 tbsp balsamic vinegar; 2 tbsp maple syrup; ½ cup fresh coriander; 1 lemon

User Reviews

4.0

3 reviews

Good

Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings
4
Calories
489 kcal
Course
Main Course
Cuisine
Vegan

Quinoa And Tempeh With Tomato Sauce

Omar Parker

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Looking for a delicious vegan meal prep idea? This quinoa and tempeh with a rich, spicy tomato sauce may become your new favourite make-ahead lunch. Ready in under 25 minutes, as well as gluten-free and easy to make.

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Ingredients

Servings

1 cup quinoa dry
1 large red onion diced
2 cloves garlic minced
½ fresh red chilli de-seeded and chopped
3 medium carrots peeled into ribbons (simply continue peeling the carrot once you have removed the outer edge)
15 oz tempeh small bite-sized pieces
1 tbsp garlic powder
4 tbsp tomato paste
14 oz canned tomatoes
1 tsp paprika
2 tbsp balsamic vinegar
2 tbsp maple syrup
½ cup fresh coriander
1 lemon juice of

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Instructions

Cover the quinoa with around 4 cups boiling water and simmer on a medium heat for 20 minutes, until cooked.
Meanwhile, add the red onion, garlic, and fresh chilli into a large non-stick frying pan with around 1 tbsp water and cook on a medium-high heat for around 3 minutes, until softened.
Add the carrot strips and stir for a further minute.
Add the tempeh pieces, garlic powder, and tomato paste. Cook for 5 minutes, stirring occasionally, until the tempeh is lightly browned.
Lower the heat and pour in the canned tomatoes, followed by the paprika, balsamic vinegar and maple syrup. Simmer on a low-medium heat for 8-10 minutes, or until the sauce reaches your desired consistency.
Once the quinoa is cooked, stir in the fresh coriander and lemon juice.
Distribute the quinoa and the sauce evenly between 4 airtight containers with cucumber and fresh greens.

Notes

Crumbled tofu or beans/pulses also work well here.
You swap the quinoa for any grain of your choice, rice, pasta, or noodles.
Add any other toppings or sauces of your choice. I like to sprinkle some nutritional yeast on top and add fresh avocado. Grated vegan cheese also makes a fantastic addition.
This tempeh meal lasts well in the fridge for up to 4 days. You can also freeze for up to 3 months, reheating in the microwave after leaving in the fridge to thaw fully overnight.

Nutrition Information

Show Details

Calories 489kcal (24%) Carbohydrates 67g (22%) Protein 30g (60%) Fat 15g (23%) Saturated Fat 3g (15%) Sodium 308mg (13%) Potassium 1437mg (41%) Fiber 8g (32%) Sugar 18g (36%) Vitamin A 8494IU (170%) Vitamin C 33mg (37%) Calcium 226mg (23%) Iron 7mg (39%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 489 kcal

% Daily Value*

Calories	489kcal	24%
Carbohydrates	67g	22%
Protein	30g	60%
Fat	15g	23%
Saturated Fat	3g	15%
Sodium	308mg	13%
Potassium	1437mg	31%
Fiber	8g	32%
Sugar	18g	36%
Vitamin A	8494IU	170%
Vitamin C	33mg	37%
Calcium	226mg	23%
Iron	7mg	39%