TEMPEH QUINOA KALE BOWL
Toasted macadamia nut and kale salad, served with seasoned quinoa, topped with sauerkraut and smoky tempeh.
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This Tempeh Quinoa Kale Bowl is soooo satisfying and so versatile! It’s an excellent way to start your day. You can serve it as a breakfast bowl, which is not only delicious, but will help keep you fueled and satisfied for hours. It also makes an excellent lunch or dinner!
MACADAMIA NUTS
Macadamia nuts are not only delicious with their buttery flavor and smooth texture, they are also a nutrient powerhouse. High in manganese, magnesium, copper, thiamine, and iron, these babies are an excellent addition to any salad. You can eat them raw, but I love to roast them on a skillet to bring out more of their flavor. They also make a great addition to pesto!
KALE
Kale is absolutely amazing and, in my opinion, should be included in any diet often and abundantly. It has many health benefits, including supporting the immune system and regulating blood pressure, to name a few. Kale is also high in vitamins A, B6, C, K, folate and fiber. So say yes to kale!
To prepare kale you want to take a few steps. Wash it of course. But you also want to de-stem the kale. To do so hold the kale on one end with the thicker part of the stem in your hands. With your other hand grab the leaves with a little pressure and slowly pull down the stem. This will rip them off.
Once the stems are removed, you will rip or chop the kale to desired size. Then it’s time to massage the kale. That’s right, massage! To massage the kale simply add a touch of olive oil, lemon juice or both, and massage the kale with your hands. You do this to make the kale more tender, easier to chew, and easier to digest. It should only take a minute or so. Trust me, you will notice and appreciate the difference!
SAUERKRAUT
Sauerkraut is an excellent staple to have in your fridge. It’s unique, sharp flavor can really add a whole new level to many dishes. But it’s not all about flavor. Sauerkraut is actually packed with health benefits. Although fresh cabbage also has a ton of nutrients and health benefits. Sauerkraut really brings the benefits up to another level due to the fermentation it undergoes.
Sauerkraut, which has been made and enjoyed for over 2,000 years, has stood the test of time for a reason!
For starters, sauerkraut is a great source of vitamin B6, C, manganese, and copper, to name a few. But the fermentation process is really what makes it shine. Due to fermentation, sauerkraut is loaded with probiotics which is excellent for digestion, vitamin absorption, and your gut’s health.
QUINOA
Quinoa is an edible seed that is classified as a whole grain. It is high in protein and fiber. Actually, one cup of quinoa has about twice as much protein and 5 more grams of fiber than rice! So it’s an excellent way to keep you full for hours.
Quinoa is also a sponge when it comes to absorbing dressing or sauce, so it’s a little flavor powerhouse. In this particular recipe, I kept it simple and just added a vegan bouillon cube to the quinoa while cooking. It adds a nice well rounded flavor with very little effort. Add more or less of the cube depending on desired level of salt.
One of my favorite aspects of quinoa is how well it keeps when made in larger batches. If you cook quinoa correctly without over-cooking it, it can be mixed into a salad and stored for days without becoming soggy or weird.
THREE THINGS TO REMEMBER WHEN COOKING QUINOA
1: Keep a lid on while cooking it and leave it alone! Don’t constantly mix it.
2: Don’t over cook your quinoa! When all of the liquid is absorbed, uncover it and take it off of the heat. Even moving it to a bowl or tray to cool instead of allowing it to sit in the pot you cooked it in is extremely beneficial.
3: Fluff your quinoa with a fork when finished cooking. This allows it to break up and have volume rather than sitting and clumping together.
TEMPEH
Tempeh is a plant-based Ingredient made from fermented soybeans that was originally made in Indonesia. Due to its high protein content, tempeh has made its way into many vegan dishes as a meat alternative.
Tempeh is not only high in protein, it’s very nutrient dense as well! It’s a great source of calcium, magnesium, iron, and fiber.
Amongst many benefits, tempeh is believed to support gut health and bone health. It’s also a wonderful source of antioxidants.
Tempeh has a unique, strong, nutty flavor, but it is incredibly versatile because it is excellent at absorbing the sauces and flavors it’s cooked in. Because of this, tempeh makes the perfect vehicle for a meaty, bacon flavored source of protein to pop on sandwiches…or in this case a bowl.
For this recipe, the tempeh is marinated in a smoky, tangy sauce, which makes an excellent addition to this Tempeh Quinoa Kale Bowl.
TEMPEH QUINOA KALE BOWL
Ingredients
QUINOA
- 1 cup uncooked quinoa
- 1 3/4 cup water Water content may vary depending on type of quinoa being used. Follow instructions on the packaging. But I always use slightly less water than recommended because I like my quinoa on the firmer side.
- 1 vegan Bouillon cube I used Not-Chikn
SMOKY TEMPEH STRIPS
- 1 package of plain tempeh
- 3 tbsp ketchup
- 4 tsp soy sauce
- 1/4 tsp smoked paprika
- 1/2 tsp liquid smoke
MACADAMIA NUTS & KALE
- 2 bunches of Dino Kale
- 1/2 cup Macadamia nuts, chopped
- 2 tbsp olive oil
- 1 lemon, juiced
- 1/2 tsp toasted sesame oil
- 1/8 tsp nutmeg
- salt and pepper to taste
SAUERKRAUT
- 1 cup sauerkraut
Instructions
COOK QUINOA
- Place dry quinoa in a strainer and rinse for at least a minute
- Bring water to a boil
- Add dry quinoa and vegan Bouillon cube and lower heat to a simmer
- Cover with a lid
- Cook for 10-20 minutes. **Water content and cooking time may vary depending on type of quinoa, so follow instructions on box. I always use slightly less water than recommended because it makes the quinoa more firm.
- When liquid is absorbed, remove from heat and remove lid
- Fluff quinoa with a fork to keep it from clumping
- Set aside
SMOKY TEMPEH STRIPS
- Cut tempeh into 1/4 inch strips
- Place remaining ingredients for tempeh strips in a bowl or ziplock bag and mix
- Add tempeh to sauce and mix until evenly coated
- **You can air-fry right away, but for best results allow tempeh to marinate for at least an hour
- Place tempeh in an air-fryer and cook for 5 minutes on high. Cook longer if desired
- **Don't have an air-fryer? Cook tempeh on non-stick skillet with a touch of oil. Cook each side for 3-5 minutes or until crisp.
- Place aside
MACADAMIA NUTS & KALE
- Wash kale
- De-stem kale by removing the stems from each leaf
- Rip or chop kale into smaller pieces
- Massage kale by adding olive oil and lemon juice. Massage kale with hands for at least a minute or until kale feels more tender
- Set aside
- Chop macadamia nuts and place them on a non-stick skillet
- Toast over medium heat until browned
- Add massaged kale and the rest of the "macadamia nut & kale" ingredients
- Cook for another minute. You only want to slightly cook the kale. Don't over cook it and make it soggy
- Set aside
BUILD YOUR BOWL
- Place 1/4 of the quinoa in each bowl (makes 4 servings)
- Top with Macadamia Nuts & Kale, Smoky Tempeh strips and sauerkraut
- Serve and enjoy!
