High-protein tempeh bowl with edamame and red cabbage

High-protein tempeh bowl with edamame and red cabbage: a satisfying bowl with tempeh, brown rice, avocado, edamame and fermented cabbage, finished with lime and soy sauce.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 10 min
• Total time: 25 min
• Calories: 480 kcal per serving
• Protein: 28 g
• Fat: 16 g
• Carbs: 55 g

Ingredients

• 100g plain tempeh
• 50g edamame beans
• ½ avocado
• 60g brown rice
• 3 tbsp fermented red cabbage or raw sauerkraut
• 1 squeeze of lime
• 1 tsp maple syrup
• 1 tbsp light soy sauce

Method

You’ll need: frying pan · chopping board · knife

1. Cook the brown rice according to the packet instructions until soft and fluffy. Let the steam escape briefly.
2. Cut the tempeh into cubes or strips. Mix with the soy sauce, lime juice and maple syrup and leave to marinate briefly.
3. Cook or defrost the edamame as needed. Slice the avocado and have the fermented red cabbage or raw sauerkraut ready.
4. Fry the tempeh in a frying pan with a little olive oil or avocado oil until golden brown, letting it turn slightly crisp on the outside.
5. Put the rice in a bowl and arrange the tempeh, edamame, avocado and red cabbage on top. Add a little extra lime juice if you like.
6. Serve straight away – it's best while still slightly warm.

Good to know

A bowl like this is easy, yet really well rounded. Savoury, fresh and pleasantly tangy – exactly what I like in quick everyday meals.

Swaps

Edamame beans → garden peas or young broad beans (similar protein and fibre content) Brown rice → quinoa or buckwheat (more minerals and a little more protein) Maple syrup → date paste or a little mashed date (sweetness plus a little fibre and minerals)

Allergens

Contains soya and, depending on the soy sauce, gluten too. Usually suitable for children in small, mildly seasoned portions; during pregnancy, pasteurised fermented cabbage is the more cautious choice than raw fermented products.

Frequently asked questions

What's in tempeh, nutritionally?

Tempeh provides protein, fibre and minerals such as iron, magnesium and manganese. Fermentation changes the soya bean, which affects its flavour and texture.

Which micronutrients do edamame contain?

Edamame contain folate, vitamin K, magnesium and potassium, among others. They also bring fibre and soya plant compounds such as isoflavones.

What do fermented red cabbage or sauerkraut add to the bowl?

Fermented cabbage provides fibre and, depending on the product, vitamin C and vitamin K. Not every jar still contains many live cultures, especially if the product has been heated or heavily processed.

Is avocado just fat, or does it have micronutrients too?

Avocado mainly contains monounsaturated fatty acids, plus potassium, folate and some vitamin E. So it adds to the bowl's mix of fats as well as its flavour.

What should I know about soy sauce and lime?

Soy sauce brings sodium and aroma compounds from fermentation, and people who are sensitive to histamine react to it differently. Lime adds acidity, which some people prefer in smaller amounts.

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