BBQ Tempeh Bowl
Tempeh is a dense cake made of fermented cooked soybeans. Nutty and satisfying, it’s perfect chopped, crumbled, or sliced. For this BBQ Tempeh Bowl, just toss in a few ingredients and crisp it all up in a hot pan.
This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.
Time: 20 minutes
Serves: 2
Ingredients
- 2 Tbs. ketchup
- 1 Tbs. yellow mustard
- 1 Tbs. reduced-sodium soy sauce
- 1 tsp. Worcestershire sauce
- 1 tsp. maple syrup or brown sugar
- 1 tsp. smoked paprika or chipotle powder
- 8 oz. tempeh, sliced
- 1 Tbs. + 1 Tbs. neutral-tasting oil (like grapeseed or safflower)
- 1 cup corn kernels
- 1 green bell or poblano pepper, dice
- ½ white onion, diced
- 1 cup finely shredded romaine
- ¼ cup Creamy Cilantro Sauce (see recipe)
- A few lime wedges (optional)
Instructions
- In a large bowl, whisk together the ketchup, mustard, soy sauce, Worcestershire, maple syrup, and paprika. Add the tempeh and gently toss to coat.
- In a large non-stick pan, heat 1 Tbs. oil on medium heat until shimmering. Sauté the tempeh until browned in spots, 3-5 minutes. Divide into 2 bowls.
- Wipe the pan with a paper towel. Add the remaining 1 Tbs. oil and increase the heat to high. Sauté the corn, pepper, and onion until hot but still crisp, 1-2 minutes. Add half to each of the two bowls.
- Top each bowl with the lettuce and Creamy Cilantro Sauce. Serve with the lime wedges.
Creamy Cilantro Sauce
Makes: ½ cup
Ingredients
- ¼ cup low-fat sour cream
- 2 Tbs. mayonnaise
- 1 Tbs. fresh lime juice
- ¼ cup packed fresh cilantro
- ¼ tsp. kosher salt
Instructions
- In a small food processor, blend the ingredients until smooth.
Nutrition Information
Per serving (2½ cups):
- Calories: 500
- Total fat: 27 g
- Sat fat: 4 g
- Carbs: 45 g
- Fiber: 14 g
- Total sugar: 12 g
- Added sugar: 5 g
- Protein: 27 g
- Sodium: 750 mg
Photo: Kate Sherwood and Jennifer Urban/CSPI.
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