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Ingredients
Quinoa & Carrot Slaw
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1 ½ cups water
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¾ cup quinoa, rinsed
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2 cups grated carrots (about 3 large)
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2 tablespoons rice vinegar
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2 tablespoons sesame seeds, toasted (see Tip)
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1 tablespoon sesame oil
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1 tablespoon reduced-sodium soy sauce
Sesame-Honey Tempeh
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2 tablespoons sesame oil
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2 8-ounce packages tempeh (see Note), crumbled into bite-size pieces
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3 tablespoons honey
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3 tablespoons reduced-sodium soy sauce
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2 tablespoons water
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1 teaspoon cornstarch
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2 scallions, sliced
Directions
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To prepare quinoa: Bring 1 1/2 cups water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water is absorbed, 10 to 14 minutes. Uncover and let stand.
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To prepare carrot slaw: Meanwhile, combine carrots, rice vinegar, sesame seeds, 1 tablespoon oil and 1 tablespoon soy sauce in a medium bowl. Set aside.
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To prepare tempeh: Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add tempeh and cook, stirring frequently, until beginning to brown, 7 to 9 minutes.
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Combine honey, 3 tablespoons soy sauce, 2 tablespoons water and cornstarch in a small bowl. Add to the pan and cook, stirring, until the sauce has thickened and coats the tempeh, about 1 minute.
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Divide the quinoa among 4 bowls and top each with 1/2 cup carrot slaw and 3/4 cup tempeh mixture. Sprinkle with scallions.
Tips
Tip: To toast sesame seeds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Ingredient Note: Look for tempeh near refrigerated tofu in natural-foods stores and many large supermarkets.
People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
Nutrition Facts (per serving)
536 | Calories |
27g | Fat |
53g | Carbs |
28g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1/2 cup each quinoa and slaw & 3/4 cup tempeh | |
Calories 536 | |
% Daily Value * | |
Total Carbohydrate 53g | 19% |
Dietary Fiber 5g | 16% |
Total Sugars 17g | |
Added Sugars 13g | 26% |
Protein 28g | 56% |
Total Fat 27g | 34% |
Saturated Fat 5g | 23% |
Vitamin A 9101IU | 182% |
Vitamin C 5mg | 5% |
Folate 106mcg | 26% |
Sodium 588mg | 26% |
Calcium 215mg | 17% |
Iron 6mg | 32% |
Magnesium 185mg | 44% |
Potassium 899mg | 19% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.