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Maple Mustard Tempeh Meal Prep Bowls

  • Author: Brittany Mullins
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Total Time: 55 minutes
  • Yield: 4 bowls 1x
  • Category: Lunch/Dinner
  • Method: Roast
  • Cuisine: American

Description

Maple mustard tempeh meal prep bowls with roasted brussels sprouts, quinoa and greens. Make this recipe on Sunday and eat well all week! 


Scale

Ingredients

  • 8 oz package Original or Three-Grain Lightlife tempeh, chopped into 20 cubes
  • 2 lbs brussels sprouts, trimmed and halved or quartered
  • 23 Tablespoons olive oil + 12 teaspoons
  • 1 teaspoon sea salt
  • 1 teaspoon pepper
  • 1 cup dry quinoa
  • 3 cups mixed greens

Maple Mustard Marinade/Dressing

  • 1 lemon, juiced
  • 1 Tablespoon apple cider vinegar
  • 2 Tablespoons maple syrup
  • 2 Tablespoons dijon mustard
  • 1/2 teaspoon minced garlic
  • 1/4 teaspoon sea salt
  • ground pepper, to taste
  • 1/4 cup olive oil

Instructions

  1. Make marinade by whisking together all of the ingredients in a large bowl or container. Place tempeh cubes into the bowl and place in the fridge to marinade for at least 2 hours, preferably overnight.
  2. Roast brussels sprouts: Preheat oven to 400°F. Wash, trim and chop brussels sprouts before adding them to a roasting pan with olive oil, sea salt and pepper. Toss to combine and roast for 35-40 minutes, or until cooked through with some golden brown spots. Be sure to toss around the 20-minute mark.
  3. While brussels sprouts are roasting, cook quinoa by adding 1 cup dry quinoa to 2 cups of water or broth in a saucepan. Bring liquid to a boil, reduce heat to a simmer, cover and cook for 15 minutes, or until no liquid remains. Remove from heat and use a fork to fluff the quinoa.
  4. Cook tempeh by adding 1-2 teaspoons of oil to a pan over medium heat. Use a slotted spoon to remove tempeh from the marinade and place in the pan. Cook tempeh cubes until all sides are golden brown, about 6-8 minutes. Remove from heat.
  5. At this point, you can serve the dish as is or let everything cool before dividing everything into four meal prep containers. For the containers, each gets 3/4 cup of cooked quinoa, about 1 1/2 cups roasted brussels sprouts, 5 cubes of tempeh and 3/4 cup mixed greens. Place leftover marinade in a storage container and save to use as a dressing for the bowls when ready to serve.


Nutrition

  • Serving Size: 1 bowl with dressing
  • Calories: 553
  • Sugar: 13g
  • Sodium: 188mg
  • Fat: 29g
  • Saturated Fat: 4g
  • Carbohydrates: 56g
  • Fiber: 16g
  • Protein: 23g
  • Cholesterol: 0mg

Keywords: maple mustard tempeh, tempeh meal prep, tempeh meal prep bowls, tempeh brussels sprouts

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