This is the bowl I reach for on busy evenings when I want something hearty, protein-rich and on the table in half an hour. Smoky tempeh, quick-wilted greens and nutty brown rice come together into a balanced plate that keeps you full for hours — ideal after a long day or a training session. It’s fully plant-based, batch-friendly, and forgiving if you swap in whatever greens are in the fridge.
Serves 2 · Time 30 min · Style Vegan
Ingredients
- 150 g cooked brown rice (about 60 g dry)
- 200 g tempeh, cut into 1 cm cubes
- 1 tbsp tamari or soy sauce
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1 tbsp maple syrup
- 1 tbsp olive oil
- 1 tsp cider vinegar
- 200 g kale or chard, stems removed and leaves chopped
- 1 clove garlic, finely sliced
- 1 medium carrot, grated
- 1/2 ripe avocado, sliced
- 1 tbsp sesame seeds
- Pinch of salt and black pepper
- Lemon wedges, to serve
Method
- Cook the brown rice according to packet instructions if not already prepared, then keep warm.
- In a small bowl, whisk together the tamari, smoked paprika, cumin, maple syrup, cider vinegar and a pinch of pepper. Add the tempeh cubes and toss to coat. Let them sit while you prep the greens.
- Heat half the olive oil in a large non-stick pan over medium-high heat. Add the tempeh and sear for 6–8 minutes, turning, until deeply golden and caramelised at the edges. Remove to a plate.
- Add the remaining oil to the same pan, lower the heat and soften the sliced garlic for 30 seconds. Add the kale with a splash of water and a pinch of salt; cook 3–4 minutes until just wilted and tender.
- Divide the rice between two bowls. Top with the wilted greens, grated carrot, seared tempeh and sliced avocado.
- Scatter over the sesame seeds and finish with a squeeze of lemon. Serve warm.
Nutrition per serving
| Energy | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 458 kcal | 26 g | 48 g | 18 g | 11 g |
Dietitian’s tip
Tempeh is fermented, which makes its protein and minerals a little easier to digest than other soy foods, and its fibre feeds your gut bacteria. If you’re using it to support training, this bowl delivers a strong 26 g of plant protein per serving — pair it with the brown rice as shown so you get a complete spread of amino acids. Leftover tempeh keeps well in the fridge for up to 3 days and is great cold over salad the next day.
General guidance, not individual medical advice. For personalised nutrition, see a registered dietitian.