A fabulous summery plant-based meal of sesame soy marinated tempeh served with quinoa, seasonal salads and a peanut-satay style sauce.
The sauce is worth doubling the batch; it blends in seconds and elevates the most simplistic salads, grains and proteins.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
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Tempeh Botanical Bowls with Quinoa & Peanut Sauce
WHISK together tempeh marinade ingredients in a bowl or glass container.
THINLY slice tempeh in even slices – see photo. Add to marinate. Rest while you prepare the salad bowls + sauce.
GRATE carrots, slice and dice all other salad ingredients.
HEAT a non-stick pan to medium. Add marinated tempeh slices in an even layer and pan sear for 3 – 4 minutes on each side until golden and crispy.
You may need to do this in batches depending on the size of your pan. IF the tempeh starts to stick, you can add 2 teaspoons of water and turn the pan down to medium-low. Remove pan from heat.
PLATE cooked quinoa + salad ingredients dividing evenly between 4 bowls. TOP with pan-seared tempeh & drizzle liberally with peanut satay-style sauce.
SERVE with soy sauce + peanut sauce as a side condiment.
Peanut Satay Sauce
BLEND, WHISK or shake all ingredients together to form a smooth sauce. Using a blender take seconds.
TASTE adjust to your tastes – add more ginger or chilli sauce for extra spice.
STORE in the fridge covered. It keeps well; give it a good stir before serving.
SWAP | ADD to marinade 1-2 tsp – gochujang or harissa paste, tomato paste, Thai red curry paste.
SWAP tempeh for tofu, mushrooms or other proteins you like.
ADD shitake mushrooms 1-2 cups sliced and x4 marinate ingredients.
PAN SEAR with 1 tsp olive oil or sesame oil if you like.
SWAP quinoa for cooked rice, lentils, whole grains, peas, beans or chickpeas.
ADD herbs like basil, parsley, chives, dill, smaller amounts of marjoram, oregano, thyme, rosemary.
SALAD LEAVES use spinach, lettuces, arugula | rocket, mizuna, cress, beet or radish greens; any leaves you like.