Lunch 🤖 AI Generated

Miso Tempeh Bowl – Double-Fermented Goodness

Crispy miso-glazed tempeh meets umami-rich miso dressing in this fermented powerhouse lunch bowl. Two types of miso create layered depth while smart swaps cut 40% of calories—leaving you fully satisfied without the heaviness.

20m

Prep Time

30m

Cook Time

Servings

348

Calories

22g

Protein

🛒 Ingredients

✓ 2 cups cooked short-grain brown rice or sushi rice
✓ 300g block tempeh, cut into 8 slices
✓ 2 cups mixed greens (mizuna, spinach, or arugula)
✓ 1 cup shredded cucumber (about 1/2 cucumber)
✓ 1 medium carrot, julienned or shaved thin
✓ 4 oz shiitake mushrooms, sliced thin
✓ 2 tbsp sesame oil spray + 1 tsp sesame oil, divided
✓ 2 tbsp red miso paste, for tempeh glaze
✓ 2 tbsp white miso paste (shiro miso)
✓ 1 tbsp Greek yogurt (0% fat)
✓ 1.5 tbsp rice vinegar
✓ 0.5 tsp maple syrup
✓ 1 tsp grated fresh ginger
✓ 0.5 cup dashi stock or vegetable broth (for pan-frying mushrooms)
✓ 2 tbsp black and white sesame seeds
✓ 1 green onion, sliced thin

👨‍🍳 Instructions

1. Prepare the Miso Glaze: Mix 2 tbsp red miso with 1 tsp rice vinegar and 0.5 tsp maple syrup in a small bowl. Stir until smooth and glossy. This will coat the tempeh.

2. Marinate and Pan-Fry Tempeh: Pat tempeh slices dry with a paper towel. Brush both sides generously with red miso glaze. Heat a non-stick skillet over medium-high heat, spray with sesame oil spray (3 sprays), and cook tempeh 4–5 minutes per side until golden-brown and crispy. Set aside on a plate.

3. Sauté Mushrooms in Broth: In the same skillet, add remaining sesame oil spray (2 sprays) and sliced shiitake. Pour in 0.5 cup dashi stock. Sauté 5–6 minutes until mushrooms soften and liquid reduces. Season with a tiny pinch of salt. Remove and set aside.

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4. Whisk the White Miso Dressing: In a small bowl, whisk together 2 tbsp white miso, 1 tbsp Greek yogurt, 1.5 tbsp rice vinegar, grated ginger, and 1 tsp sesame oil until creamy. Add 1–2 tbsp warm water to reach dressing consistency. Taste and adjust vinegar/sweetness as needed.

5. Build the Base: Divide cooked rice between two bowls. Arrange mixed greens on top, leaving space around the edges for other components.

6. Compose the Bowl: Arrange tempeh slices, sautéed mushrooms, julienned carrot, and cucumber shreds in separate sections around the greens. This creates visual appeal and lets eaters mix their own bite ratios.

7. Dress and Finish: Drizzle the white miso dressing evenly over the greens and vegetables. Sprinkle with black and white sesame seeds and sliced green onion. Serve immediately while tempeh is still warm.

📊 Nutrition per Serving

Calories348 kcal

Protein22g

Carbohydrates48g

Fat10g

🏷️ Tags

#miso tempeh bowl recipe#low-calorie Japanese lunch bowl#fermented plant-based protein bowl

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