Teriyaki Tempeh Vegetable Bowl

Portions:
4

Serving Size:
1/3 cup rice, 2 ounces tempeh, 1/4 of the veggies

    Diet Types:
  • CKD non-dialysis
  • Diabetes
  • Dialysis
  • Lower Protein
  • Heart Healthy
  • Vegetarian

Ingredients

  • 8 ounce package tempeh
  • 1 tablespoon olive oil
  • 2/3 cup brown rice
  • 1/4 cup coconut amino         
  • 1/4 cup water + 4 teaspoons, divided
  • 1/4 cup honey
  • 1 tablespoon rice vinegar
  • 2 teaspoons cornstarch
  • 12.6 ounce bag frozen broccoli
  • 1 scallion, optional

Preparation

  1. Slice tempeh into 12 crosswise short strips. Heat olive oil in a pan and add tempeh. Cook and flip for 8-10 minutes until it starts to turn brown.
  2. Cook rice according to package directions, see Helpful Hints.
  3. In a small saucepan whisk together coconut amino, 1/4 cup water, honey and rice vinegar, bring to a boil. Meanwhile combine cornstarch and 4 teaspoons water. Add to the boiling sauce and whisk until is starts to thicken.
  4. Pour the sauce over the tempeh in the saucepan and heat through for 5-8 minutes.
  5. Steam/cook the broccoli in the microwave. Drain if needed and set aside.
  6. Divide rice into 4 bowls, about 1/3 cup per bowl. Add broccoli (1/2 cup) to each bowl and place 3 slices of tempeh on top. Drizzle each bowl with 2 tablespoons of crema. Slice scallion and sprinkle over each of the bowls, if desired.

Helpful hints

  • Used instant brown rice. Used 1-1/3 cups water to cook, bring to a boil and then simmer covered for 10 minutes.
  • The steamer vegetable bag at 12.6 ounces yields about 2 cups of vegetables.
  • Tempeh is naturally low in sodium. However, when comparing brands, be sure to choose the lowest sodium brand. If it is not marinated the sodium content should be very low.
  • A crema dressing can be added as an option. Stir together 4 tablespoons of sour cream with 3 tablespoons of water. This will add 15 mg potassium and 9mg of phosphorus per serving.

Nutrients per serving

Calories 310

Protein 15 g

Carbohydrates 45 g

Fat 10 g

Cholesterol 0 mg

Sodium 287 mg

Potassium 418 mg

Phosphorus 240 mg

Calcium 99 mg

Fiber 3.9 g

Renal and renal diabetic food choices

  • 1-1/2 protein
  • 1 starch
  • 1 vegetable, low potassium
  • 1 fat
  • 1 high calorie

Carbohydrate choices

3

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