Recipe description
August 1, 2026
Menopause Support Tempeh Sesame Lunch Bowl
A satisfying fermented tempeh bowl with sesame and gut-friendly plant nourishment
Fermented Foods
Vegetarian
Protein Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Alignment with Your Personal Profile
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Overall
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We found the following allergens in the recipe ingredients: soy, sesame, wheat, egg, tree_nut, sulfites
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We found the following intolerances in the recipe ingredients: gluten,histamine, gluten, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Combines fermented tempeh, vegetables, and brown rice for fiber and plant-based protein.
- Includes a diverse mix of whole plant foods, seeds, aromatics, and citrus.
- Balances protein, whole-grain carbohydrates, healthy fats, and colorful vegetables.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tempeh
200
gram
Oil, sesame
2
teaspoon
Seed, sesame
1
tablespoon
Rice, brown
1
cup
Mixed vegetables
2
cup
Soy sauce
1
tablespoon
Ginger
1
teaspoon
Garlic
1
clove
Lime juice
1
teaspoon
Onion, green
1
piece
Instructions
1
Cook brown rice according to package instructions and set aside.
2
Dice tempeh into small cubes and pan-fry in sesame oil until golden brown.
3
In a separate pan, sauté mixed vegetables with minced garlic and grated ginger until tender-crisp.
4
Add soy sauce and lime juice to the vegetables and stir to combine.
5
Assemble bowls by placing cooked rice at the base, topping with sautéed vegetables and fried tempeh.
6
Garnish with chopped green onions and toasted sesame seeds before serving.
More Recipes For Your Gut
Nutrition
410 kcal
Calories
23 g
Protein
48 g
Carbohydrates
9 g
Fiber
6 g
Sugar
17 g
Fat
3 g
Saturated fat
1.8 g
Salt
FAQ
How many servings does this tempeh sesame lunch bowl make?
The recipe makes 2 servings.
Is this lunch bowl suitable for a menopause-supportive eating pattern?
It provides tempeh, whole-grain brown rice, vegetables, sesame and aromatics. It can fit into a varied, balanced eating pattern, but it is not a treatment for menopause symptoms.
How do I cook the tempeh?
Dice the tempeh and pan-fry it in sesame oil until golden brown. Stir it occasionally so the cubes brown evenly.
Can I use pre-cooked brown rice?
Yes. Use about 1 cup of cooked brown rice and warm it before assembling the bowls.
Can I change the vegetables?
Yes. Use around 2 cups of vegetables such as broccoli, carrots, peppers, mushrooms or leafy greens. Adjust the cooking time to suit the vegetables.
Is tempeh gluten-free?
Tempeh may be gluten-free, but some products contain grains or have cross-contact. Check the label, especially if you need to avoid gluten.
How can I make this recipe soy-free?
Tempeh and soy sauce are soy-based, so replace the tempeh with a suitable soy-free protein and use a soy-free seasoning or sauce. Check product labels.
How should I store leftovers?
Cool leftovers promptly, refrigerate them in a covered container and eat them within 1–2 days. Reheat thoroughly before serving.
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