There are so many flavorful components to this Whole30 Plant-Based Mediterranean Bowl! It only takes 30 minutes to make. That makes it a great easy lunch or fast weeknight dinner.
This bowl is gluten-free and dairy-free. Additionally, it’s vegan, egg-free, and nut-free. A great easy meal for whoever is at your table!
What is tempeh?
Tempeh is a plant-based protein usually made from fermented soybeans. According to the USDA Agricultural Research Service, about 4 ounces of tempeh provides 19 grams of protein, and 8 grams of fiber. This makes it a great plant-based protein option for your Plant-Based Whole30!
Want more recipes that use tempeh? Check out this Tempeh Pineapple Stir Fry! Curious to learn more about protein on a Plant-Based Whole30? Read this article.
Looking for a Whole30 Approved tempeh? Check out Lightlife Tempeh products. Click here to learn more about this Whole30 Approved brand or find their products at a store near you.
How do I cook tempeh?
Tempeh is often steamed before use. This helps remove the bitterness that comes from the fermentation process. You can do this on the stovetop or in the microwave.
- Stovetop: Place the steamer basket in a saucepan and fill with water about 1 inch deep, or until the waterline is just below the steamer basket. Bring to a simmer, then add cubed tempeh to the steamer basket. Cover and steam for 10 minutes.
- Microwave: Add cubed tempeh to a microwave-safe bowl with 2 tbsp of water. Cover and microwave for 2 ½ minutes.
We top this bowl off with a drizzle of olive oil and a splash of vinegar. This is an old Whole30 hack for eating out. Often, restaurant dressings are not Whole30 compatible due to added sugar. But almost every restaurant can provide olive oil and vinegar to drizzle on your salad. It’s a great easy way to dress any salad or bowl!
Plant-Based Mediterranean Bowl with Blackened Tempeh
Ingredients
Blackened Tempeh
- 16 oz refrigerated tempeh cubed and steamed
- 1.5 tsp paprika
- 3/4 tsp dried thyme
- 3/4 tsp garlic powder
- 1/2 red onion sliced thin
- 1/4 tsp salt
Mediterranean Mix
- 16 oz fresh spinach
- 3-4 mini cucumbers sliced
- 10 oz grape or cherry tomatoes halved
- 1/2 tsp onion powder
- 2 avocados peeled and sliced
- 1 large yellow bell pepper cut into strips
- 10 oz compatible hummus
- 1 (6) oz jar kalamata olives drained
- salt to taste
- olive and vinegar to dress bowl
Instructions
Steam Tempeh
- STOVETOP: Place the steamer basket in a saucepan and fill with water about 1 inch deep, or until the waterline is just below the steamer basket. Bring to a simmer, then add cubed tempeh to the steamer basket. Cover and steam for 10 minutes.
- MICROWAVE: Add cubed tempeh to a microwave-safe bowl with 2 tbsp of water. Cover and microwave for 2 ½ minutes.
Bowls
- HEAT oil in a medium skillet over medium heat. Add steamed tempeh and sprinkle with all of the spices. Cook for 5 minutes, stirring occasionally, until fragrant and lightly browned.
- BUILD bowls by dividing all bowl ingredients and blackened tempeh among 4 bowls. Salt to taste and dress with olive oil and vinegar. Enjoy!
