0 from 3 votes
Quinoa And Tempeh With Tomato Sauce
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.
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 4
Calories: 489 kcal
Course:
Main Course
Cuisine:
Vegan
Ingredients
- 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
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.
Cup of Yum
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
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
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.