Get the Recipe: Quinoa And Tempeh With Tomato Sauce
Looking for a delicious vegan meal prep idea? This quinoa and tempeh with a rich, spicy tomato sauce may become your new favourite make-ahead lunch. Ready in under 25 minutes, as well as gluten-free and easy to make.
Ingredients
- 1 cup quinoa, dry
- 1 large red onion, diced
- 2 cloves garlic, minced
- 1/2 fresh red chilli, de-seeded and chopped
- 3 medium carrots, peeled into ribbons (simply continue peeling the carrot once you have removed the outer edge)
- 15 oz tempeh, small bite-sized pieces
- 1 tbsp garlic powder
- 4 tbsp tomato paste
- 14 oz canned tomatoes
- 1 tsp paprika
- 2 tbsp balsamic vinegar
- 2 tbsp maple syrup
- 1/2 cup fresh coriander
- 1 lemon, juice of
Equipment
- Saucepan
Instructions
- Cover the quinoa with around 4 cups boiling water and simmer on a medium heat for 20 minutes, until cooked.
- Meanwhile, add the red onion, garlic, and fresh chilli into a large non-stick frying pan with around 1 tbsp water and cook on a medium-high heat for around 3 minutes, until softened.
- Add the carrot strips and stir for a further minute.
- Add the tempeh pieces, garlic powder, and tomato paste. Cook for 5 minutes, stirring occasionally, until the tempeh is lightly browned.
- Lower the heat and pour in the canned tomatoes, followed by the paprika, balsamic vinegar and maple syrup. Simmer on a low-medium heat for 8-10 minutes, or until the sauce reaches your desired consistency.
- Once the quinoa is cooked, stir in the fresh coriander and lemon juice.
- Distribute the quinoa and the sauce evenly between 4 airtight containers with cucumber and fresh greens.
Notes
- Crumbled tofu or beans/pulses also work well here.
- You swap the quinoa for any grain of your choice, rice, pasta, or noodles.
- Add any other toppings or sauces of your choice. I like to sprinkle some nutritional yeast on top and add fresh avocado. Grated vegan cheese also makes a fantastic addition.
- This tempeh meal lasts well in the fridge for up to 4 days. You can also freeze for up to 3 months, reheating in the microwave after leaving in the fridge to thaw fully overnight.
Calories: 489kcal, Carbohydrates: 67g, Protein: 30g, Fat: 15g, Saturated Fat: 3g, Sodium: 308mg, Potassium: 1437mg, Fiber: 8g, Sugar: 18g, Vitamin A: 8494IU, Vitamin C: 33mg, Calcium: 226mg, Iron: 7mg