Teriyaki tempeh and broccoli bowls
30 min · 39 g protein · 492 cals / serving
Golden, nutty tempeh and a mountain of broccoli in a glossy garlic-ginger teriyaki made from pantry staples, with edamame for extra bite, over half rice and half cauliflower rice. One skillet, half an hour, and four bowls that pack perfectly for lunch.
Ingredients
- 2 blocks (8 oz each) tempeh, cut into thin triangles
- 2 tsp canola oil
- 2 large heads (1 3/4 lb) broccoli, cut into florets
- 1 1/3 cups shelled edamame, frozen is fine
Teriyaki sauce
- 1/4 cup reduced sodium soy sauce
- 1 tbsp maple syrup
- 1 tbsp rice vinegar
- 3 cloves garlic, minced
- 2 tsp ginger, grated
- 1 tbsp cornstarch
- 1/2 cup water
To serve
- 1 cup cooked white rice, warm
- 3 cups cauliflower rice, frozen is fine, steamed
- 3 scallions green onions, sliced
- 1 tbsp toasted sesame seeds
Steps
- Put the tempeh in a large nonstick skillet with water to come halfway up, cover and simmer for 5 minutes, then drain and wipe the pan dry. This takes the bitter edge off and helps it soak up the sauce.
- Heat the oil in the same pan over medium-high heat and lay in the tempeh. Cook for 3–4 minutes a side, until golden, then lift onto a plate.
- Meanwhile put the broccoli and edamame in a large pot with ¾ inch of boiling water, cover and steam for 4–5 minutes, until the broccoli is bright green and just tender, then drain well. (That much broccoli does not fit in the skillet in one go.)
- Whisk the soy sauce, maple syrup, vinegar, garlic, ginger, cornstarch and water together. Pour the sauce into the empty skillet and stir for a minute until it bubbles and thickens, then add the tempeh, broccoli and edamame and toss until everything is coated.
- Microwave or steam the cauliflower rice for 3–4 minutes and toss it with the warm rice, then spoon the tempeh and broccoli over and finish with scallions and sesame seeds.
Good to know
Why half cauliflower rice?
It soaks up the teriyaki just like rice and makes a bigger, lighter bowl. For all rice, use 2 1/4 cups cooked and leave out the cauliflower: the bowl then scores about 55 instead of 62.
I don't like tempeh. What else works?
Extra-firm tofu, pressed for 10 minutes, cut in cubes and browned the same way without the first simmer. It is milder and softer.
Per
- Calories
- 94
- Protein
- (31%)
- 7 g
- Fat
- (34%)
- 4 g
- Carbohydrates
- (35%)
- 10 g
- of which sugar
- 2 g
- Fiber
- 3 g
- Sodium
- 144 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1968 kcal goes into the pot and 2239 g of ingredients comes out as about 2100 g of food: 94 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.