Lunch

Crisp Tempeh and Broccoli Rice Bowl

Name: Crisp Tempeh and Broccoli Rice Bowl
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 100 g Tempeh; 150 g Broccoli; 130 g Cooked brown rice; 1 tbsp (15 g) Tamari; 1 tsp (4 g) Toasted sesame oil; 5 g Rapeseed oil; 1 clove, about 3 g Garlic; A thumb, grated Fresh ginger; 5 g Sesame seeds; A splash Rice vinegar; Half, sliced Fresh red chilli

Tempeh fried until it crackles and glazed with tamari and ginger, with charred broccoli over brown rice. Soya and greens; nothing dairy. 29 g of protein for 524 kcal.

Calories: 524kcal
Protein: 29g
Fat: 24g
Carbs: 51g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Soya
Sesame

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Tempeh100 g
Slice it about 5 mm thick. Thicker pieces stay chewy in the middle.
Broccoli150 g
Cooked brown rice130 g
Cooked weight.
Tamari1 tbsp (15 g)
Toasted sesame oil1 tsp (4 g)
Rapeseed oil5 g
Garlic1 clove, about 3 g
Fresh gingerA thumb, grated
Sesame seeds5 g
Rice vinegarA splash
Fresh red chilliHalf, sliced

Method

Cut the broccoli into small florets and fry them in the rapeseed oil in a hot pan for six minutes, turning once, until the edges are blackened in places. Add a splash of water, cover for a minute to finish them, then tip them out.
In the same pan fry the tempeh slices for three minutes a side until deep golden and crisp at the edges.
Mix the tamari, sesame oil, ginger, garlic and rice vinegar, pour it over the tempeh and let it bubble for thirty seconds so it coats each piece.
Serve over the rice with the broccoli, sesame seeds and sliced chilli.

Worth knowing

Tempeh is fermented whole soya beans pressed into a block, so it has more protein and more fibre than tofu at the same weight, and more fat. A hundred grams is plenty.
Glaze goes in at the end. Put the tamari in early and it burns before the tempeh is crisp.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.