Best Marinated Tempeh Bowl Recipe (Vegan, Gluten-Free)

Tempeh bowls are my go-to for a healthy, satisfying, and completely customizable meal. Packed with plant-based protein and endless veggie possibilities, they’re perfect for a quick lunch or a nourishing dinner. This Marinated Tempeh Bowl is a winner because it’s vegan, gluten-free, and meal-prep friendly, making it easy to enjoy delicious, wholesome food any day of the week. In this recipe, I’ll guide you through creating flavorful marinated tempeh, a creamy tahini dressing, and how to assemble a balanced and colorful bowl that you’ll crave again and again.

Why You’ll Love This Marinated Tempeh Bowl Recipe

This isn’t just another tempeh bowl recipe. The unique additions of quick-pickled red cabbage and pre-toasted tahini make it something special. These simple twists elevate the entire bowl to a new level of deliciousness.

Flavor Boost: The quick-pickled red cabbage, made with a splash of apple cider vinegar and a pinch of sugar, adds a bright, tangy counterpoint to the rich tahini dressing and earthy tempeh. Toasting the tahini before making the dressing intensifies its nutty flavor, creating a more complex and satisfying taste.

Healthy and Nutritious: This bowl is packed with plant-based protein from the tempeh and edamame, fiber from the brown rice and vegetables, and essential vitamins and minerals. It’s a powerhouse of goodness that will leave you feeling energized and nourished.

Meal-Prep Friendly: The components of this tempeh bowl can be prepped in advance, making it perfect for meal prepping. Marinate the tempeh, cook the rice, and chop the vegetables ahead of time for easy assembly during the week.

Ingredients Needed

• 1 approx. 227 gram package of tempeh (about 1.5-2 cups cubed)
• 2 tbsp almond butter
• 1 tbsp maple syrup or agave syrup
• 3 tbsp gluten-free tamari or low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp garlic powder
• 1/2 tsp pepper
• 5 tbsp tahini (75 g )
• 1.5 tbsp gluten-free tamari or low-sodium soy sauce
• 1 tbsp rice vinegar
• 2-4 tbsp water (start with 2 tbsp and slowly add 1 tsp at a time to reach desired consistency)
• 2 cups cooked brown rice
• 2 cups cooked edamame
• 1 cup corn
• 1 cup finely shredded red cabbage
• 4 medium carrots (grated or julienned)
• 4 cups de-stemmed and chopped kale

Ingredient Notes & Substitutions

Tempeh: Tempeh is a fermented soybean cake with a slightly nutty flavor and firm texture. You can usually find it in the refrigerated section of most grocery stores, often near the tofu. There are different types available, like flax tempeh, which adds a bit of extra fiber and nutty flavor. Don’t be afraid to experiment! For more information about tempeh, you can check out this Wikipedia article.

Almond Butter: This adds richness and depth to the tempeh marinade. If you have a nut allergy, sunflower seed butter works well as a substitute. Peanut butter is also an option if allergies aren’t a concern. The nut butter contributes to the overall flavor profile, similar to the tahini in the dressing. For another delicious use of almond butter, check out this easy almond butter smoothie recipe.

Tamari: Tamari is a gluten-free alternative to soy sauce, offering a similar savory flavor. If you need a soy-free option, coconut aminos are a great substitute.

Tahini: Using good-quality tahini is key for a delicious dressing. Look for tahini that is smooth and creamy, with a slightly nutty aroma. Toasting the tahini beforehand really enhances its flavor. You can find tahini in the international aisle or the natural foods section of most grocery stores. To learn more about tahini and its nutritional benefits, consider visiting this article on Healthline.

Brown Rice: Brown rice provides a hearty base for the bowl. However, feel free to substitute with other grains like quinoa, farro, or even cauliflower rice for a lower-carb option.

Vegetables: Don’t be afraid to use your favorite vegetables or whatever you have on hand! Beets, spinach, broccoli, or bell peppers would all be delicious additions. The quick-pickled red cabbage is a key element that adds a tangy crunch, but feel free to get creative with the rest.

How to Make Marinated Tempeh Bowl

Here’s how to bring this amazing Marinated Tempeh Bowl to life. The quick-pickled cabbage and toasted tahini really make it special!

Step 1: Marinate the Tempeh

In a container with a lid, combine the almond butter, maple syrup, gluten-free tamari (or low-sodium soy sauce), rice vinegar, garlic powder, and pepper. Whisk until smooth. The aroma of this marinade is amazing – savory, sweet, and a little tangy!

Add the cubed tempeh to the marinade, seal the container, and shake well to coat all the pieces. Marinate in the refrigerator for at least 30 minutes, or up to 2 hours, flipping and shaking the container occasionally. The longer it marinates, the more flavorful it becomes. Be careful not to over-marinate, as this can make the tempeh dry.

Step 2: Cook the Brown Rice

If you don’t already have cooked brown rice, start cooking it while the tempeh is marinating. Brown rice typically takes about 40-45 minutes to cook.

Step 3: Bake the Tempeh

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper. Place the marinated tempeh on the prepared baking sheet and bake for 20 minutes, or until golden brown and slightly crispy. The aroma of the baking tempeh is irresistible!

Step 4: Prepare the Tahini Dressing

Preheat a dry skillet over medium-low heat. Add the tahini and toast for 2-3 minutes, stirring constantly, until it becomes fragrant and slightly darker in color. Watch carefully to prevent burning.

Combine the toasted tahini, gluten-free tamari (or low-sodium soy sauce), rice vinegar, and water in a container. Whisk until smooth and creamy. Add water gradually, 1 teaspoon at a time, until you reach your desired consistency. The dressing should be thick, creamy, and easily pourable.

Step 5: Prepare the Vegetables

Cook the corn and edamame according to the package instructions. This is usually a quick process, often just a few minutes of steaming or microwaving.

In a bowl, briefly massage the shredded red cabbage with apple cider vinegar and sugar. Set aside for 10 minutes to lightly pickle.

Sauté the kale with a few tablespoons of water in a skillet over medium heat. Cook until the kale has wilted and darkened in color. It should only take a few minutes.

Step 6: Assemble the Bowls

Divide the cooked brown rice, edamame, corn, sautéed kale, marinated tempeh, and quick-pickled red cabbage between 4 bowls. Drizzle generously with the tahini dressing. Enjoy immediately!

Pan-Frying the Tempeh (Alternative Cooking Method)

If you prefer a crispier texture, you can easily pan-fry the tempeh instead of baking it. Pan-frying gives the tempeh a delightful crust that’s hard to resist.

1. Heat a tablespoon of oil in a skillet over medium heat.
2. Add the marinated tempeh to the skillet and cook for 5-7 minutes per side, until golden brown and crispy.

Pan-frying results in a slightly crispier texture compared to baking, so it’s a great option if you like a little extra crunch.

Pro Tips & Troubleshooting

Pro Tips

• Press the tempeh: For even better marinade absorption, press the tempeh before marinating. Wrap the tempeh in paper towels and place a heavy object on top for about 30 minutes to remove excess water. This allows the tempeh to soak up more of the flavorful marinade.
• Don’t skip the toasting of tahini: This step brings out the best flavor in the tahini and enhances the dressing. The difference is significant!
• Adjust the dressing consistency: Add water to the tahini dressing until it reaches your desired thickness. Some like it thicker, some like it thinner.
• Marinate for at least 30 minutes: This allows the tempeh to absorb the flavors of the marinade, resulting in a more delicious and flavorful bowl.
• Use a variety of colorful vegetables: This makes the bowl more visually appealing and nutritious. Think about the rainbow!
• Taste and adjust: Taste the dressing and marinade and adjust seasonings as needed. A little extra tamari or rice vinegar can make a big difference.
• Get creative with toppings: Sprinkle with sesame seeds, chopped nuts, or fresh herbs for added flavor and texture.

Common Mistakes to Avoid

• Over-marinating the tempeh: Marinating for too long can make the tempeh dry. Stick to the recommended time of 30 minutes to 2 hours.
• Burning the toasted tahini: Keep the heat on medium-low and stir constantly to avoid burning the tahini. Burnt tahini tastes bitter.
• Using bland tempeh: Marinating is key to adding flavor to tempeh, so don’t skip this step!
• Overcooking the kale: Cook the kale until it’s just wilted, not mushy. You want it to retain some of its texture and vibrancy.
• Not balancing the flavors: Make sure the bowl has a good balance of sweet, savory, and tangy flavors. The pickled cabbage really helps with this!

Serving & Storage

Serving Ideas

Serve these bowls warm or cold, depending on your preference. They’re great as a main course for lunch or dinner, or as a hearty side dish.

Pair with a side of miso soup or a simple 7-layer salad for a complete and balanced meal.

Storage and Make-Ahead

Store leftover tempeh bowls in airtight containers in the refrigerator for up to 3 days.

To prevent the rice from getting soggy, store the dressing separately and drizzle it over the bowl just before serving.

The tempeh and vegetables can be prepped ahead of time for easy assembly during the week. Marinate the tempeh, cook the rice, and chop the vegetables on the weekend for quick and easy meals during the week.

While the assembled bowls are not recommended for freezing, the marinated tempeh itself freezes well. Thaw it overnight in the refrigerator before baking or pan-frying.

Conclusion

This Marinated Tempeh Bowl is more than just a meal; it’s a celebration of healthy, delicious, and customizable eating. The quick-pickled cabbage and toasted tahini elevate the flavors to something truly special, while the combination of plant-based protein, fiber, and colorful vegetables makes it a nutritional powerhouse.

Don’t be afraid to customize this recipe with your favorite grains, vegetables, and toppings. Whether you’re a seasoned vegan chef or just starting out, this recipe is easy to make and sure to become a new favorite. For another easy vegan recipe, why not try this creamy vegan broccoli soup?

Print this recipe out or share it with your friends and family. Enjoy the journey of creating your own perfect tempeh bowl!

FAQ

Can you make this with extra-firm tofu instead?
Yes, you can substitute extra-firm tofu for tempeh. Press the tofu to remove excess water before marinating to help it absorb the flavors better.

How do you store tempeh bowls?
Store leftover tempeh bowls in airtight containers in the refrigerator for up to 3 days. Store the dressing separately to prevent the rice from getting soggy.

Do I have to marinate the tempeh?
Marinating the tempeh is highly recommended for the best flavor, but if you’re short on time, you can skip it. However, the flavor will be less intense.

What other grains can I use in place of brown rice?
Quinoa, farro, or any other cooked grain can be used. You can even use cauliflower rice for a low-carb option.

What other vegetables can I use?
Feel free to substitute your favorite vegetables. Some suggestions include broccoli, bell peppers, spinach, and beets.

How long does the tempeh need to marinate?
The tempeh should marinate for at least 30 minutes, but can be marinated for up to 2 hours for a more intense flavor.