The name alone is fun, right? And this latest plant-based creation from Becca is not one you want to miss! —Dina
—————————
Keeping with the stackable bowl concept that we introduced in the previous Mediterranean Inspired Bowls recipe, you’re gonna love this Asian-inspired recipe with tempeh and taters as main stars. Let’s get to it!
Ingredient Format:
Complex carb base: I’m using potato as my base in this dish. The Japanese purple sweet potato (Murasaki imo) is a savory alternative to a yam or common sweet potato and is my preferred option for this bowl.
Protein: This dish is plant-based and uses tempeh, which is fermented soybeans. I like to think of this as an upgraded tofu, in flavor, texture, and nutritional benefits! I also use shelled edamame as an additional protein source. White fish or chicken would work nicely in this dish if preferred.
Color: as always, anything goes here! A few highlights in my bowl are cabbage and carrot mix, English cucumber, and sugar snap peas.
Flavors: the tempeh marinade is also the base for the peanut dressing. The combination of sesame oil, ginger, garlic, soy sauce, and rice vinegar packs a punch! I also added a furikake seasoning from Trader Joe’s to the potatoes and on top of the finished bowls.
Extras: This could be served warm using different vegetables like stir-fried Bok choy, broccolini, and kale.
My Bowl Ingredients:
2 large Japanese purple sweet potatoes (Murasaki imo), sliced into rounds or large cubes
Tempeh, cubed
½-1 bag shredded cabbage and carrot mix
1 cup frozen and shelled edamame
1 Tbsp soy sauce
3 Tbsp sesame oil, divided (1 for marinade, 1 for potatoes, and 1 for cooking tempeh)
1 Tbsp rice vinegar
Ginger, grated (to taste; I use ~1-2 Tbsp)
Minced garlic (to taste; I use a heaping tsp)
1 tsp honey or maple syrup
Peanut Sauce Ingredients:
1/4 cup creamy peanut butter
2 tbsp soy sauce
1 tbsp rice vinegar
2 tsp maple syrup or honey
1 tsp sesame oil
1 clove garlic, minced
1 tsp grated ginger
up to 1/4 cup water (adjust for desired consistency)
Preparation Instructions:
Marinate the tempeh: In a bowl, mix the soy sauce, sesame oil, rice vinegar, grated ginger, minced garlic, and sweetener (honey or maple syrup). Add the cubed tempeh and leave to marinate while you prep other items. 30 minutes minimum is ideal to allow the flavors to absorb.
Preheat the air fryer (or oven) to 375F. Toss the sliced potato with a bit of sesame oil, soy sauce, and seasoning (optional). Arrange in the air fryer, tossing each 10 minutes until slices are tender and crispy, typically 25-35 minutes in total.
While the potatoes are cooking, prepare any veggies that need chopped and blanch the frozen edamame. Set aside.
Make the dressing: in a bowl, whisk peanut butter, soy sauce, sesame oil, rice vinegar, grated ginger, minced garlic, and honey. Gradually add water, whisking until the sauce reaches your desired consistency.
Cook the tempeh once marinated. Heat sesame oil over medium heat and add the tempeh, turning until sides are golden brown. Allow to cool.
Assemble the bowls: Arrange the potatoes on bottom, then stack the remaining ingredients.
Add dressing just prior to eating. Toss dressed ingredients and enjoy!
Note: The nutrition facts will vary based on your portion and which ingredients you include. For a standard bowl that includes ½ large Japanese purple sweet potato, 1/3 package tempeh (Trader Joe’s brand, check your nutrition label if using a different product), ¼ cup shelled edamame, ~1 cup mixed vegetable, and 1 Tbsp sesame oil – approximately 400 kcal, including 20 grams protein, 40 grams carb, 18 grams fat, and ~15 grams of fiber.
Extra note: The peanut sauce adds about 150 kcal and 6 grams of protein per serving (4 total).
Modifications: To increase the carbohydrate content, add rice or noodles. To increase the protein content, add additional tempeh, shelled or dry-roasted (also adds a nice crunch) edamame, chicken or fish.
Enjoy… and take a pic if you make this and tag us on Instagram (@nutritionmechanic and @becs_slc). We love seeing your creations!
With all the flavors and extras added! Ready to nosh!
-Becca
Ready for some personalized guidance to support your health and performance goals? Reach out to Becca to get started.