Buffalo (Tempeh) Bowls; One of my Favorite Make Ahead Meals!

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Buffalo (Tempeh) Bowls-HeDoesXrayIDoFood.com

Fiery, tangy, buttery… but not sinful. That’s how I’d describe the Buffalo-ed tempeh in this bowl. The balance of cool, creamy avocado, and buttery chickpeas against the heat delivered by Louisiana Style hot sauce is crave-able! These bowls are simple to prepare, inexpensive, and full of protein, fiber, and flavor.

Diet is a DIRTY WORD!

Diet is a dirty word in my world! When I hear the word, I can also hear complaints of denying one’s self of flavor, of excitement, of the pleasures of eating. I think of misery, hunger, and impending failure. Diets are unrealistic. The only diet that should be in our vocabulary is in when we say, “Yes, I eat a healthful, balanced, colorful diet.” Ok, I’ll jump down from my soapbox now.

Buffalo (Tempeh) Bowls-HeDoesXrayIDoFood.com

Although this bowl is a fine way to showcase one of my favorite condiments, Crystal Hot sauce, its also a protein rich meal. Its healthy without presenting itself to be a “health food”. To those who aren’t obsessive about only eating 100% whole foods, no dairy, and God-forbid… fat, the label of healthy food has taken on some negative connotations. Gone are the days of boiled chicken, steamed vegetables, and bland brown rice. If you long to make good food choices, drop some weight, or simply watch out for that ticker of yours, this meal shows healthy isn’t boring.

But I NEED Meat every night… don’t I?

Buffalo (Tempeh) Bowls-HeDoesXrayIDoFood.com

No. I’m not a vegan or vegetarian, but I know animal fats are to be eaten sparingly. Over eating meat can lead to heart disease, greater cancer risk, etc. But I also strongly believe life isn’t worth living if it doesn’t include juicy burgers. Burgers made from REAL, fatty, ground chuck, with crispy bacon on top. Its all about moderation. Having a decadent bacon cheeseburger on the weekends while eating healthy all week is balance. 

Tempeh is an excellent meat substitute when it comes to including a center-stage protein to your meals. When I say substitute, I don’t suggest that “it’ll look like, taste like, and chew like red meat”. What I mean is, you won’t be hungry after eating tempeh as one may expect when not having a traditional animal protein front and center on your dinner plate.

Here’s another TEMPEH recipe to check out: Tahini Tempeh Bowls (Make Ahead Meal), 20g Protein

Another reason I eat less meat during the week than the generations before me is because it’s more economical. A package of tempeh, generally 8 oz, will merely run you around $3. Each one serves two people, making the protein in a dinner for 4 around $6. How much does 1.5 lbs ground sirloin cost these days? You get my point. 

Buffalo (Tempeh) Bowls-HeDoesXrayIDoFood.comBroccoli is another wonderful way to add a bit of secret protein. I say secret because most people don’t think of protein when they see broccoli, but it’s true. It’s an absolute powerhouse containing almost 3 grams per cup of the stuff. When you combine that with tempeh, and quinoa, each of these bowls are quite hearty.

♥ (Make Ahead)” means a Quick Weeknight Meal

The great thing about this meal is that most of the elements can be prepped ahead of time. If you are one of those “Sunday prep” people who get everything ready at the end of the weekend to make life easier for the week, this meal is for you. Just look for the ♥ (Make Ahead)” note and see how to divide the cooking among several days.

More “♥ (Make Ahead)” Meals:

Moroccan Spiced “Make-Ahead” Meatloaf; Under 300cal with Almost 30g Protein

Meaty (Meatless) Manicotti, 220 cal +13g protein each #MeatlessMondays

Bacon & Egg Breakfast Bread-A hearty, healthy, “Make Ahead” morning meal!

Buffalo (Tempeh) Bowls; One of my Favorite Make Ahead Meals

Serves 2 people

Ingredients:

Tempeh:

  • 1 8oz package tempeh, cubed into 1″ squares
  • 1/2 cup + 2 tbsp all purpose flour
  • 3/4 cup cold water
  • 3/4 tsp garlic powder (NOT garlic salt)
  • 1/8 tsp smoked paprika
  • 1/3 cup Crystal hot sauce (or other Louisiana style)
  • 1 tbsp unsalted butter, vegan butter subsitute if neccasary

Broccoli: ♥ (Make Ahead) ↓

  • 1 large head of broccoli, about 5 cups florets cut to bite size pieces and the stalk peeled and cut into 1″ pieces
  • 2 tbsp extra virgin olive oil
  • 1/4 tsp sea salt
  • 1/4 tsp ground pepper

Quinoa: ♥ (Make Ahead) ↓

  • 1/2 cup un-cooked quinoa, rinsed well
  • 1 cup vegetable (or chicken) broth

Other fixins’:

  • 1/2 ripe avocado
  • 1/2 cup garbanzo beans, cooked or canned
  • 1/2 cup whole black beans, rinsed (Optional)

Cool it! Sauce: ♥ (Make Ahead) ↓

  • 1/2 cup plain Greek yogurt (if vegan use a non-dairy plain yogurt)
  • 1 tsp lemon juice
  • 1/8 tsp garlic powder
  • 1/8 tsp cumin
  • 1 tsp cilantro
  • 1/8 tsp salt

Method:

Quinoa

♥ (Make Ahead) Make up to 3 days in advance

  1. In a small pot, combine the quinoa and broth. (MAKE SURE you rinsed your quinoa in a fine mesh strainer if it’s not your favorite grain. This will give it a more delicate, less earthy flavor.) Bring to a boil then reduce heat to low. Cover and cook 15 to 20 minutes.

Broccoli:

♥ (Prep Ahead) Prep up to 1 day in advance 

(You can cut up and rinse the broccoli up to 24 hours ahead. I rinse the pieces after they’re cut, and then leave them in the colander over a larger bowl, and cover the whole thing with plastic wrap before refrigerating.)

(Pre-heat oven to 400º)

  1. In a large bowl, toss the broccoli pieces in the olive oil, salt, and pepper. Move to a foiled lined sheet pan and roast in the oven until they are soft and a little browned on top. If your oven can fit two sheet pans, you can cook the broccoli and tempeh at the same time. If it can’t, roast the broccoli first and just keep it warm while you cook the tempeh.

Tempeh:

  1. Line a sheet pan with foil and spray/brush well with coconut oil, or your oil of choice.
  2. In a large bowl, whisk together the flour, garlic powder and paprika. Slowly, while whisking constantly, pour in the water. Stop and incorporate the water into the flour as necessary before adding more in order to avoid too many lumps of flour. (They aren’t the end of the world, so don’t fret.) Let the batter rest for 5 minutes.Buffalo (Tempeh) Bowls-HeDoesXrayIDoFood.com
  3. Using a large slotted spoon, toss in a handful of tempeh cubes at a time. Stir to coat, then drain any excess batter and drop onto prepared pans. Make sure they aren’t touching each other. Repeat with remaining cubes. Bake for 15 minutes.
  4. While they are baking melt butter and slowly whisk into the hot sauce until combined. Remove the tempeh from the oven after the 15 mins and using a spatula scrape any pieces that may have stuck to foil (Hopefully enough oil will have kept that from happening, yet even chefs miss a spot from time to time!)
  5. Slowly pour the hot sauce mixture over the tempeh. Toss to coat and place back in the oven to bake 5 more minutes.

Dipping Sauce:

♥ (Make Ahead) Make up to 2 days in advance

  1. In a small bowl combine all the ingredients and whisk together. That’s it!

Assembling the bowl:

Divide the quinoa between the two bowls, and over that divide the tempeh, broccoli and beans. Top with Avocado slices and serve sauce on the side. Enjoy!

 

 

 

 

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