Recipe description
Published on: June 9, 2026
Fermented Foods
Ingredients
Tempeh
6
slice
Quinoa
1.5
serving spoon
Soy sauce
6
teaspoon
Oil, sesame
1
tablespoon
Seed, sesame
1
tablespoon
Onion, green
2
piece
Garlic
2
piece
Instructions
1
Rinse the quinoa under cold water and cook according to package instructions.
2
While the quinoa is cooking, cut the tempeh into cubes and sauté in olive oil until golden brown.
3
Add chopped broccoli, diced red bell pepper, and grated carrot to the pan with the tempeh, and cook until the vegetables are tender.
4
Stir in soy sauce and cook for an additional minute.
5
Serve the tempeh and vegetable mixture over the cooked quinoa, and sprinkle sesame seeds on top.
Nutrition
520 kcal
Calories
22 g
Protein
68 g
Carbohydrates
9 g
Fiber
12 g
Sugar
14 g
Fat
3 g
Saturated fat
1.3 g
Salt
Why this recipe fits you
- Rich in fiber from quinoa, tempeh, and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Fermented tempeh adds gut-friendly fermentation and protein.
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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
Is this dish vegan and vegetarian-friendly?
Yes. It’s plant-based: tempeh, quinoa and vegetables. To keep it vegan, use a honey-free glaze and a vegan sweetener; to keep it gluten-free, use tamari or coconut aminos.
Is the recipe gluten-free?
Tempeh and quinoa are naturally gluten-free; check the glaze. Use gluten-free soy sauce (tamari) or coconut aminos.
How long does it take to make?
About 30–40 minutes total; 15–20 minutes of active prep and cooking.
Can I substitute tempeh with tofu or legumes?
Yes. Tempeh provides texture and protein; tofu or chickpeas can work, with slightly different cooking times.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; reheat gently. You can freeze cooked components for 1–2 months.
What are the main nutrients in this bowl?
Good plant-based protein from tempeh, fiber from quinoa and vegetables, and diverse micronutrients from the veggies.
How can I adjust the spice level or add more vegetables?
Add bell peppers, broccoli, snap peas, or shredded carrots; adjust chili flakes or fresh ginger.
How salty is it, and how can I reduce sodium?
Teriyaki glaze can be salty; use low-sodium soy sauce (tamari) or coconut aminos, and reduce added salt.
Is this suitable for meal prep or batch cooking?
Yes. Prep components ahead, store separately, and combine when reheating.
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