Ingredients with Measurements:
- 1 cup quinoa
- 2 cups water
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 cup sliced mushrooms
- 1 block of tempeh, cut into cubes
- 1 tablespoon soy sauce
- 1 tablespoon maple syrup
- Salt and pepper to taste
- 1 avocado, sliced
- 1 lime, cut into wedges
- Fresh cilantro for garnish
Special equipment needed:
- Large pot with lid
- Large skillet
- Wooden spoon
- Cutting board
- Knife
Step-by-step instructions:
1. Rinse the quinoa in a fine mesh strainer and add it to a large pot with 2 cups of water. Bring to a boil, then reduce heat to low and cover with a lid. Cook for 15-20 minutes, or until the water is absorbed and the quinoa is tender.
2. While the quinoa is cooking, heat the olive oil in a large skillet over medium heat. Add the onion and garlic and sauté for 2-3 minutes, or until the onion is translucent.
3. Add the chopped bell peppers and mushrooms to the skillet and sauté for another 5-7 minutes, or until the vegetables are tender.
4. Add the cubed tempeh to the skillet and sauté for 5-7 minutes, or until the tempeh is lightly browned.
5. In a small bowl, whisk together the soy sauce and maple syrup. Pour the mixture over the tempeh and vegetables and stir to combine. Season with salt and pepper to taste.
6. To assemble the bowls, divide the cooked quinoa between four bowls. Top each bowl with the tempeh and vegetable mixture, sliced avocado, and a squeeze of lime juice. Garnish with fresh cilantro.
Time:
Preparation time: 10 minutes
Cooking time: 30 minutes
Temperature:
Not applicable
Serving size:
4 servings
Nutritional information:
Calories: 380
Fat: 18g
Carbohydrates: 44g
Protein: 16g
Fiber: 10g
Sugar: 8g
Substitutions for ingredients:
- You can use any color bell pepper you prefer.
- Any type of mushroom can be used.
- Tamari or coconut aminos can be used instead of soy sauce.
- Agave nectar or honey can be used instead of maple syrup.
Variations:
- Add some chopped kale or spinach to the skillet for extra greens.
- Top the bowls with some toasted sesame seeds or chopped peanuts for added crunch.
- Use brown rice or quinoa instead of quinoa for a different grain option.
Tips and tricks:
- Make sure to rinse the quinoa well before cooking to remove any bitterness.
- Cut the tempeh into small cubes to ensure even cooking.
- Use a non-stick skillet to prevent the tempeh from sticking.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve the bowls in colorful bowls or plates to make them visually appealing.
Garnishes:
Fresh cilantro and lime wedges.
Pairings:
This dish pairs well with a side salad or roasted vegetables.
Suggested side dishes:
- Mixed green salad with a vinaigrette dressing
- Roasted sweet potatoes
- Steamed broccoli
Troubleshooting advice:
- If the quinoa is still crunchy after cooking, add a splash of water and continue cooking until tender.
- If the tempeh is sticking to the skillet, add a bit more oil or use a non-stick skillet.
Food safety advice:
Make sure to cook the tempeh to an internal temperature of 165°F to ensure it is safe to eat.
Food history:
Tempeh is a traditional Indonesian food made from fermented soybeans. It is a good source of protein and is often used as a meat substitute in vegetarian and vegan dishes.
Flavor profiles:
This dish is savory and slightly sweet, with a hint of acidity from the lime juice.
Serving suggestions:
Serve the bowls with extra lime wedges and hot sauce on the side for those who like it spicy.
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