Big Vegan Flavor
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Vegan Sesame Tempeh Rice Bowl
Here’s an easy, delicious low FODMAP recipe for a Sesame Tempeh Rice Bowl that’s featured in my Youtube video on Tips for Healing your IBS. I love making this on Sunday and packing leftovers for lunch.
Ingredients
Marinated Tempeh
- 2 tablespoons rice vinegar
- 2 tablespoons tamari (or soy sauce)
- 2 tablespoons no-sugar-added almond butter
- 2 tablespoons toasted sesame oil
- 2 tablespoons pure maple syrup
- 1- inch piece of fresh ginger (peeled and grated or minced)
- 1/4 teaspoon crushed red pepper flakes
- 1 (8-ounce or 227g) block of tempeh
Vegetable Slaw
- 2 medium carrots, cut into matchstick pieces
- 1 medium red bell pepper, cut into thin strips
- 1 cup shredded Napa cabbage
- 1 bunch of scallions (green parts only; the white parts are not low FODMAP)
- 1/4 cup chopped fresh cilantro
- 1/4 cup sunflower seeds
- 1 tablespoon sesame seeds
Dressing
- 2 tablespoons tahini
- 1/2 tablespoon tamari (or soy sauce)
- 1 tablespoon rice vinegar
- 1 tablespoon toasted sesame oil
- 1 teaspoon pure maple syrup
For serving
- Cooked brown rice
Instructions
- Steam the tempeh (optional): Place the block of tempeh in a steamer basket and steam for 10 minutes. This step helps remove the bitter taste characteristic of tempeh. Slice the steamed tempeh into 8 pieces.
- Prepare the tempeh marinade: Whisk together all of the marinade ingredients in a shallow dish or pie plate until smooth. Add the tempeh pieces and coat thoroughly in the marinade. Refrigerate for at least 2 hours or up to overnight.
- Bake the tempeh: Preheat the oven to 375°F (or 190°C). Place the tempeh in an ovenproof dish or on top of a baking sheet and bake for 12-15 minutes, then flip the pieces over and bake for another 5-10 minutes.
- Prepare the veggie slaw: Combine the sliced carrots, bell pepper, Napa cabbage, scallions, and cilantro in a bowl. Top with the sunflower seeds and sesame seeds.
- Make the dressing: In a small bowl, whisk together all of the ingredients until smooth. Pour the dressing over the vegetables and toss well to coat all of the vegetables.
- Serve the veggie slaw over the cooked brown rice and with the baked tempeh pieces on top.
Calories: 567kcal | Carbohydrates: 34g | Protein: 24g | Fat: 41g | Saturated Fat: 6g | Polyunsaturated Fat: 16g | Monounsaturated Fat: 16g | Sodium: 886mg | Potassium: 902mg | Fiber: 6g | Sugar: 15g | Vitamin A: 8299IU | Vitamin C: 62mg | Calcium: 234mg | Iron: 5mg
This was delicious. My sister is gluten free and low fodmap, and we are both vegan. I made this for a family reunion yesterday. Everyone who tried it liked it. I used tofu instead of tempeh because I’m more familiar with it and like it better. I marinated the tofu for about 2 hours.
Thank you for your lovely comment, Karen! It makes us happy to know that everyone enjoyed the recipe.
I only used the Sempah part of the recipe as I had some other things I needed to use up. This is the first time I’ve tried Sempah and found this to be very flavoursome but I think I cooked it a bit too long as it was quite dry.
Hi Steve, happy to hear you enjoyed the recipe!
This was so flavorful! I only let the tempeh marinate 30 minutes and it was still good. I felt the dressing was too thick so I added water and made 1 1/2 times the recipe. We also added lime which added great zing to the final dinner. Loved it!
Thanks for sharing your experience, Christine! Sorry to hear the dressing was too thick for you but glad to hear you enjoyed it nonetheless.
We did the same! I found the tempeh a bit stodgy but maybe that is the brand or maybe I prefer it fried. The veg and dressing were lovely though.
Thanks for trying the recipe, Lyndsay!
I’ve never been a fan of tempeh, but decided to give this a try. I bought organic tempeh and imagine that this is probably the best that tempeh will ever taste. Even with the steaming, the bitter taste still echoed through.
The marinade was awesome and all the ingredients worked well together, but I’m still not a fan of the tempeh taste, which is the only reason I gave 4★s instead of 5.
I’ll definitely make this again, but next time will substitute tempeh for tofu.
Sorry to hear you’re not a fan of tempeh, Mari! We hope you enjoy the tofu version more but are glad to hear you liked it nonetheless.
Mari try Wiwas brand Tempeh. Order it online on their website. It does not have a bitter aftertaste.
This is my new favourite meal!! I made it last week for the first time. This week I made a double batch! 😍 Thank you! ❤️
Hi Marc, we’re thrilled to hear you enjoyed this recipe! Next time, would you mind leaving a rating alongside your review? Star ratings are big help to readers who are thinking of making the recipe. Thanks!
Really tasty! I didn’t have rice wine vinegar, so I used a little white wine vinegar and some lemon juice. Mane slaw from what I had on hand: red cabbage, pea shoots, green pepper — all good with that dressing! Thanks for the great recipes!
Thanks for sharing, Bowen! You’re welcome for the recipes :)
absolutely delicious!! first time baking tempeh and loved it. marinated it overnight. full of flavor!!
Wonderful! Thanks for sharing, Isabella :)
Love it! Added some radish, used black vinegar for the marinade and then just added the marinate to the slaw along with lime juice and tahini
also made fresh rice noodles instead of brown rice
Thanks for sharing, Ray!
The recipe is amazing, my problem is my rice was a disaster. Would you mind to post how to prepare a steamed rice Basmati, wild or brown, always is my problen in my rice dishes, Thanks
Hi there! We’re pleased you enjoy the recipe! Here’s a recipe for basmati rice that has great reviews: https://www.recipetineats.com/how-to-cook-basmati-rice/
It was delicious! I have been a vegetarian for most of my life but not had much to do with tempeh.
I like the consistency of tempeh. The marinade really made it. I got up early this morning and steamed the tempeh and mixed the marinade. So I had it in the fridge about seven hours.
I can’t say that it takes the time you say it does. It was more like a couple of hours off and on. I will definitely make it again. But maybe in two days. Marinate one day and bake and put together the next.
I have been on the low FODMAP diet for several weeks and I got some garlic powder in the tahini and a bit of barley in the tempeh. I accidentally got the three grain tempeh but will watch that next time.
Thank you for your yummy recipe! Hope I can get a handle on this digestive issue!
Claire
Hi Claire, thanks so much for sharing your experience. We are thrilled to hear you enjoy this sesame tempeh rice bowl :)
Mium! My partner and I both loved it :) Thanks Nisha!
Anna-Maria, So glad to hear you loved this recipe!
Another hit! I didn’t have any napa cabbage, so used some red cabbage. Also added some thin sliced English cucumber. I steamed the tempeh the night before and marinated it over night. Also made the slaw dressing the night before. Thank you – I love working my way through all your great recipes!
Thanks for sharing your experience, Delnora! We are thrilled the recipe worked out well for you :)
Loved it!!!!!!. Sometimes I make it with cooked veggies too. Thank you
This was super yummy! The marinated tempeh was the absolute win! Amazing, no words can describe the yummy taste! The sauce for the cabbage was also nice, I would have done it less sweet for my taste. We will definitely make this dish again!
This recipe is AMAZING! I had never had tempeh until I tried this dish. I have made it now several times. It is simple to make with easy to find ingredients. My partner and I have loved the leftovers too. The vegetable slaw is amazing on its own too, I have snacked on it by itself.
This looks great, Nisha! Could you use this recipe for tofu instead of tempeh?