Recipe description
June 9, 2026
Tempeh Brown Rice Casserole
Gentle, fiber-rich tempeh brown rice casserole boosts digestion.
85%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: soy, egg, tree_nut, peanut, milk, celery, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from tempeh, brown rice, and vegetables.
- Includes colorful plant foods to support dietary diversity and polyphenols.
- Balanced with plant-based protein, fiber, and slow-digested carbs.
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
1
slice
Rice, brown
1.5
cup
Onion
1
piece
Garlic
3
piece
Bell Pepper
1
piece
Tomato sauce
8
tablespoon
Vegetable broth
1.5
cup
Oil, olive
2
tablespoon
Spinach
4
tablespoon
Nutritional yeast
2
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat the oven to 180°C (350°F).
2
In a large skillet, heat olive oil over medium heat. Add chopped onion and cook until translucent.
3
Add diced green capsicum and carrot to the skillet, and sauté until softened.
4
Crumble the tempeh into the skillet and cook for about 5 minutes.
5
Stir in the brown rice, vegetable stock, thyme, salt, and black pepper. Mix well.
6
Transfer the mixture to a baking dish and cover with foil.
7
Bake in the preheated oven for 25-30 minutes.
8
Remove the foil and bake for an additional 10 minutes until heated through.
9
Serve warm and enjoy your healthy tempeh casserole.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
20 g
Protein
52 g
Carbohydrates
7 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
1.1 g
Salt
FAQ
What exactly is tempeh and why use it in this casserole?
Tempeh is a fermented soy product that adds plant-based protein and a nutty flavor, boosting texture and fiber in the dish.
Is this dish dairy-free and vegan?
Yes. It contains tempeh, brown rice, and vegetables with no dairy ingredients.
Is the casserole gluten-free?
It can be gluten-free if you use gluten-free sauces and ingredients; check labels.
How should I store leftovers and how long will they keep?
Cool, then refrigerate in an airtight container for about 3–4 days.
Can I freeze the casserole for later?
Yes. Freeze in portions; it keeps well for about 2–3 months.
How many servings does this make?
The recipe is designed to yield about 4 servings, depending on portion size.
Can I adapt the vegetables or protein in this dish?
Yes. Swap in other vegetables or plant proteins and adjust cooking times if needed.
How should I prepare the tempeh before adding it?
Slice or crumble the tempeh, then steam for 5–10 minutes to soften and mellow the flavor before adding it.
What can I substitute if I don’t have brown rice?
You can use quinoa or white rice; cooking times may vary.
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