Tempeh Buddha Bowl with Bell Pepper Sauce

Updated: Jun 21



Simple vegan buddha bowls are great for making easy vegan meals that are nutritionally balanced. Since they usually have a grain base, they’re incredibly filling! I love to use vegan sauces to make them even richer in flavor.

This vegan tempeh buddha bowl is packed with protein, fiber, nutrients, and so much flavor! It has a base of soft and slightly chewy bulgur, a crunchy carrot and cabbage stir fry, and tempeh baked in a smooth green bell pepper sauce that infuses this dish in a deep roasted flavor. The sauce brings this easy plant-based recipe to the next level!

With easy buddha bowls like this one, there’s really no excuse to skip on healthy and affordable meal prep. It takes 40 minutes and $14.50 to make 5 servings. The best buddha bowl recipe for a healthy plant-based diet! Try this mango and avocado salsa as a topping!

Details:


Yield: 5 servings

Prep time: 10 min

Cooking time: 30 min

Total time: 40 min


Ingredients:


Base:

1 cup bulgur

1 tbsp olive oil

1 tsp dried thyme

1 tsp cumin

Salt to taste

Optional: lime zest


Baked tempeh and tofu:

8 oz tempeh (1 block)

14 oz tofu (1 block)

1 cup green bell pepper sauce


Stir fry:

1 cup shredded carrots

¼ of a purple cabbage head

½ red onion

½ green bell pepper

2 tbsp soy sauce

1 tbsp honey (or any other liquid sweetener)

drizzle sesame oil


Directions:


  1. Make the green bell pepper sauce. You don’t want to skip this one. Find the recipe here!

  2. Preheat the oven at 375F.

  3. Cut the tempeh and tofu into ½ inch slices.

  4. In a baking dish, add the tempeh and tofu slices and pour the sauce over. Bake uncovered for 30 min.

  5. In the meantime, chop the onion, green bell pepper, cabbage, and carrot into thin slices. You can use pre-shredded vegetables to save some time.

  6. Heat a pan. Once it’s hot, add olive oil, bulgur, cumin, dried thyme, and salt. Toast for a couple of minutes. Optional: lemon zest once it's cooked.

  7. Once the bulgur is lightly toasted, add 1.5 cups of water and cover with a lid. Cook for 12-15 minutes on medium heat until tender. Set aside.

  8. Heat a pan. Once it’s hot, add olive oil. Add the onion and saute for a few minutes. Then, add the bell pepper, shredded cabbage and carrot, soy sauce, and honey. Sautee for 5-8 minutes. We want to stir fry quickly to retain the nutrients and crunchy texture.

  9. By now, the tempeh and tofu should be ready. Remove them from the oven and set aside.

  10. Time to serve! Add the bulgur in a bowl and top it with the stir fry and a couple of baked tempeh slices. Pour more green bell pepper sauce on top and a few chopped mint leaves for garnish.

Notes:


  • Store in airtight containers for up to a week.

  • You can marinate the tempeh and tofu overnight or for at least 30 minutes before baking to infuse the flavors even more.

  • For this recipe, I mixed tempeh and tofu, but you can use either one or the other.

  • You can replace bulgur by any other grain, like this beetroot rice.

  • Optional garnish: sesame seeds, avocado slices, and cilantro leaves.


Approximate cost:


$14.50. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.

Nutrition:


*Tempeh is a good source of protein, iron, manganese, phosphorus, magnesium, and calcium. It is also low in carbs and sodium. Tempeh contains prebiotics, which may help promote digestive health and reduce inflammation. It is also made from soybeans, which contain soy isoflavones. Studies show that soy isoflavones and soy protein may decrease blood cholesterol levels.


*Tofu is a food made of condensed soy milk that is pressed into solid white blocks in a process quite similar to cheesemaking.

It’s high in protein and contains all of the essential amino acids your body needs. It provides fats, carbs, and a wide variety of vitamins and minerals.

Whole soy foods like tofu can improve several markers of heart health. This may lead to a reduced risk of heart disease.


*Bulgur wheat provides various nutrients and is an especially good source of manganese, magnesium, iron, and fiber. Because bulgur is a fiber-rich whole grain, it may have a positive impact on heart health, weight loss, blood sugar control, and digestive health. Bulgur cooks quickly and is versatile. Great in salads, soups and pilafs, it can also be used as a substitute for rice or couscous in almost any recipe.


*Bell peppers are very high in vitamin C, with a single one providing up to 169% of the RDI. Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and potassium. Like other fruits and vegetables, bell peppers may have many health benefits. These include improved eye health and reduced risk of anemia.


*Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have several health benefits, including lowering cholesterol levels and improving eye health.


*Onions have antioxidant and anti-inflammatory effects and have been linked to lower blood sugar levels and improve bone health. They consist mostly of water, carbs, and fiber, which can feed the friendly bacteria in your gut, though they may cause digestive problems in some people. Onions also contain decent amounts of vitamin C, folate, vitamin B6, and potassium. They’re also rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds. Colorful varieties, such as yellow or red ones, pack more antioxidants than white ones.

Did you try this delicious buddha bowl recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite

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