Marinated Citrus Tempeh Bowls with Cilantro and Hummus
Vegan / Gluten-Free / High Protein
This vibrant, sunny, epic marinated citrus tempeh bowl is the answer to all my late spring cravings. A little sweet, a little spicy, and super satisfying–it’s the ultimate dinner-in-a-bowl for these warm spring nights.
Fresh oranges bursting with sunny goodness really are the stars of the show here. Loads of crunchy shredded cabbage and kale are massaged with fresh orange juice and a touch of olive oil and then tossed with juicy orange slices, heaps of herbs, fresh jalapenos, edamame, and flakey salt for a bowl that is super fresh, ever-so-slightly spicey, and a little sweet. It feels like a beach.
Then, to make it extra satiating, meaty, savory tempeh is marinated overnight in a bath of (you guessed it) more fresh orange juice and a bit of vinegar before being pan fried and drizzled in a little extra honey for good measure. Add a healthy dose of creamy dreamy hummus to balance out all that acidity and add some healthy fats, and you are done!
Citrus Tempeh Bowls
Marinate the tempeh. Place cut tempeh strips in a small bowl and add the marinade ingredients (fresh orange juice, orange zest, white vinegar, liquid sweetener, and salt). The bowl should be sized so that the marinade covers all the tempeh strips. You can also use a ziplock bag. Then cover the bowl and place it in the fridge to marinate overnight*.
Once you are ready to prepare the bowls, remove the marinated tempeh from the marinade, and pat the strips dry. Then heat a large non-stick or ceramic skillet over medium heat.
If you use a non-stick skillet, do not add oil.
If you use a ceramic skillet, coat the surface evenly with 1 teaspoon of heat-stable oil (such as avocado, light olive oil, or vegetable oil) and wait 10 seconds for the oil to warm.
Then cook the tempeh. Simply add the tempeh strips to the pan and then cook--turning the temepeh onto a new side every 40-80 seconds--for 10-12 minutes. If the strips start to burn or the skillet smokes, turn the heat down. Each stove's flame is a bit different so use your judgement. You are looking for a nice slow browning. After 10-12 minutes when the tempeh is nicely browned, pour the marinade over the tempeh. Continue cooking over medium-low heat until the marinade has been reduced. Turn off the burner and toss the tempeh strips with 1 teaspoon honey while they are still in the skillet.
While the tempeh is cooking, prepare the vegetables (kale, cabbages, fresh herbs, edamame, orange slices, orange zest, and jallapeno) add them all to a large bowl. Drizzle the salad with the honey (if its thick you can microwave it to make it easier to pour), fresh orange juice, and olive oil. Sprinkle the coarse sea salt. Now for the fun part: with clean hands, massage the "dressing" into the salad. Keep going until your kale has about halved in volume and seems well-coated and soft. At this point, taste the salad and adjust the dressing to your own preferences, adding more sweetener, orange juice, olive oil, or salt as desired.
Portion out the salads and divide the tempeh among them. Top the bowls generously with hummus and enjoy!
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Serving Size 1/2 recipe (with hummus)
Servings 2
- Amount Per Serving
- Calories 405
- % Daily Value *
- Total Fat 14g22%
- Saturated Fat 3g15%
- Cholesterol 0mg
- Potassium 1050mg30%
- Total Carbohydrate 59g20%
- Dietary Fiber 11g44%
- Sugars 27g
- Protein 18g36%
- Vitamin A 486%
- Vitamin C 550%
- Calcium 46%
- Iron 44%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
Marinate the tempeh. Place cut tempeh strips in a small bowl and add the marinade ingredients (fresh orange juice, orange zest, white vinegar, liquid sweetener, and salt). The bowl should be sized so that the marinade covers all the tempeh strips. You can also use a ziplock bag. Then cover the bowl and place it in the fridge to marinate overnight*.
Once you are ready to prepare the bowls, remove the marinated tempeh from the marinade, and pat the strips dry. Then heat a large non-stick or ceramic skillet over medium heat.
If you use a non-stick skillet, do not add oil.
If you use a ceramic skillet, coat the surface evenly with 1 teaspoon of heat-stable oil (such as avocado, light olive oil, or vegetable oil) and wait 10 seconds for the oil to warm.
Then cook the tempeh. Simply add the tempeh strips to the pan and then cook--turning the temepeh onto a new side every 40-80 seconds--for 10-12 minutes. If the strips start to burn or the skillet smokes, turn the heat down. Each stove's flame is a bit different so use your judgement. You are looking for a nice slow browning. After 10-12 minutes when the tempeh is nicely browned, pour the marinade over the tempeh. Continue cooking over medium-low heat until the marinade has been reduced. Turn off the burner and toss the tempeh strips with 1 teaspoon honey while they are still in the skillet.
While the tempeh is cooking, prepare the vegetables (kale, cabbages, fresh herbs, edamame, orange slices, orange zest, and jallapeno) add them all to a large bowl. Drizzle the salad with the honey (if its thick you can microwave it to make it easier to pour), fresh orange juice, and olive oil. Sprinkle the coarse sea salt. Now for the fun part: with clean hands, massage the "dressing" into the salad. Keep going until your kale has about halved in volume and seems well-coated and soft. At this point, taste the salad and adjust the dressing to your own preferences, adding more sweetener, orange juice, olive oil, or salt as desired.
Portion out the salads and divide the tempeh among them. Top the bowls generously with hummus and enjoy!
Makes 2 Huge Bowls
Ingredients
For the marinated tempeh (best when prepared the evening before)*:
- 16 oz tempeh, cut into 4 steaks 1/4 inch thick each, then chop the steaks lengthwise in quarters to obtain 16 tempeh strips of about 1 oz each (be sure to use grain-free tempeh if you are avoiding gluten)
- Fresh juice of 1 orange (5-6 Tablespoons)
- Zest of 1 orange
- 2 Tablespoons white vinegar
- 1 Tablespoon raw honey
- 1/2 teaspoon fine salt
- 1 teaspoon extra virgin olive oil
For the salad (prepare 15 minutes before you plan to eat):
- 1 bunch kale, washed, de-stemmed and chopped to bite-sized pieces (150 grams, measured after de-stemming)
- 1/4 of a medium red cabbage (100 grams), shredded
- 1/8 of a medium white cabbage (50 grams), shredded
- One large handful each fresh parsley and cilantro, roughly chopped
- 1 cup (155 grams) frozen shelled edamame, steamed and strained
- 2 seasonal oranges, peeled and chopped
- 1 jalapeno, diced (de-seeded with white membranes removed if less heat is desired)
- Zest of 1/2 an orange
- Fresh juice of 1 orange
- 2 teaspoons fruity extra virgin olive oil
- 2 teaspoons raw honey
- 1 teaspoon flakey sea salt (or to taste)
- To serve: hummus
For preparing the tempeh (begin 20 minutes before you plan to eat):
- 1 teaspoon heat stable oil (such as light olive oil or avocado oil)
- 1 teaspoon raw honey (or liquid sweetener of choice)
* If you’re short on time, you can always do a quick version of the marinade 30 minutes prior to cooking the tempeh. The result will still be tasty, but won’t be as flavorful as the long-marinade.
How to do it:
Begin by marinating the tempeh. Place cut tempeh strips in a small bowl and add the marinade ingredients (fresh orange juice, orange zest, white vinegar, liquid sweetener, and salt). The bowl should be sized so that the marinade covers all the tempeh strips. You can also use a ziplock bag. Then cover the bowl and place it in the fridge to marinate overnight*.
Once you are ready to prepare the bowls, remove the marinated tempeh from the marinade, and pat the strips dry. Then heat a large non-stick or ceramic skillet over medium heat.
If you use a non-stick skillet, do not add oil.
If you use a ceramic skillet, coat the surface evenly with 1 teaspoon of heat-stable oil (such as avocado, light olive oil, or vegetable oil) and wait 10 seconds for the oil to warm.
Then cook the tempeh. Simply add the tempeh strips to the pan and then cook–turning the temepeh onto a new side every 40-80 seconds–for 10-12 minutes. If the strips start to burn or the skillet smokes, turn the heat down. Each stove’s flame is a bit different so use your judgement. You are looking for a nice slow browning. After 10-12 minutes when the tempeh is nicely browned, pour the marinade over the tempeh. Continue cooking over medium-low heat until the marinade has been reduced. Turn off the burner and toss the tempeh strips with 1 teaspoon honey while they are still in the skillet.
While the tempeh is cooking, prepare the vegetables (kale, cabbages, fresh herbs, edamame, orange slices, orange zest, and jallapeno) add them all to a large bowl. Drizzle the salad with the honey (if its thick you can microwave it to make it easier to pour), fresh orange juice, and olive oil. Sprinkle the coarse sea salt. Now for the fun part: with clean hands, massage the “dressing” into the salad. Keep going until your kale has about halved in volume and seems well-coated and soft. At this point, taste the salad and adjust the dressing to your own preferences, adding more sweetener, orange juice, olive oil, or salt as desired.
Portion out the salads and divide the tempeh among them. Top the bowls generously with hummus and enjoy!