Quick Recipe Version (TL;DR)
Quick Ingredients
- 1 1/2 cups uncooked brown rice + 3 cups water + 1/2 tsp salt
- 16 oz (450 g) tempeh, cut into bite-size cubes or triangles
- 6 tbsp low-sodium soy sauce or tamari, divided
- 4 tbsp pure maple syrup, divided
- 2 1/2 tbsp rice vinegar, divided
- 2 tbsp toasted sesame oil, divided
- 2 cloves garlic, minced; 2 tsp grated fresh ginger, divided
- 3 cups small broccoli florets (about 1 medium head)
- 3 large carrots, sliced (about 2 cups)
- 2 tbsp olive or avocado oil
- 3 tbsp tahini (sesame paste)
- 2–4 tbsp warm water (to thin dressing)
- 2 green onions, thinly sliced; 1 tbsp toasted sesame seeds
- Optional: red pepper flakes or sriracha; lime or lemon wedges
Do This
- 1. Cook brown rice: rinse 1 1/2 cups rice, add to pot with 3 cups water and 1/2 tsp salt, bring to boil, then cover and simmer 30–35 minutes until tender; rest 5 minutes.
- 2. Preheat oven to 425°F (220°C). Line a baking sheet with parchment.
- 3. Marinate tempeh: whisk 3 tbsp soy sauce, 3 tbsp maple syrup, 1 tbsp rice vinegar, 1 tbsp toasted sesame oil, 1 minced garlic clove, and 1 tsp grated ginger. Toss with tempeh; let sit while you prep vegetables.
- 4. Roast vegetables: toss broccoli and carrots with 2 tbsp olive oil, 1/2 tsp salt, and pepper. Spread on sheet and roast 20–25 minutes, flipping once, until tender and caramelized.
- 5. Sear tempeh: in a large skillet over medium heat, add 1 tbsp neutral oil. Lift tempeh from marinade (reserve liquid) and sear 6–8 minutes, turning, until browned. Pour in remaining marinade and simmer until thick and glossy.
- 6. Make toasted sesame dressing: whisk 3 tbsp tahini, 3 tbsp soy sauce, 1 1/2 tbsp rice vinegar, 1 tbsp maple syrup, 1 tbsp toasted sesame oil, 1 tsp grated ginger, and 2–4 tbsp warm water until smooth and pourable.
- 7. Assemble bowls: divide rice, roasted vegetables, and maple-soy tempeh among 4 bowls. Drizzle with toasted sesame dressing, sprinkle with green onions and sesame seeds, and add chili flakes and citrus wedges if desired.
Why You’ll Love This Recipe
- Balanced, satisfying bowls with protein-rich tempeh, hearty brown rice, and plenty of roasted veggies.
- Sweet-salty maple-soy glaze and creamy toasted sesame dressing create layers of flavor with simple pantry ingredients.
- Flexible for meal prep: components keep well and assemble quickly for lunches or weeknight dinners.
- Entirely plant-based and easily gluten-free using tamari, without feeling like a compromise.
Grocery List
- Produce: 1 medium head broccoli, 3 large carrots, 1 small piece fresh ginger, 1 small head garlic, 2–3 green onions, 1 lime or lemon (optional).
- Dairy: None required (optional: plain yogurt to swirl into the dressing for extra creaminess).
- Pantry: Brown rice, tempeh (16 oz), low-sodium soy sauce or tamari, pure maple syrup, rice vinegar, toasted sesame oil, tahini, olive or avocado oil, neutral cooking oil (if desired), salt, black pepper, toasted sesame seeds, red pepper flakes or sriracha (optional).
Full Ingredients
For the Brown Rice Base
- 1 1/2 cups uncooked brown rice
- 3 cups water (or vegetable broth for extra flavor)
- 1/2 teaspoon fine sea salt
For the Maple-Soy Tempeh
- 16 oz (450 g) tempeh, cut into 1/2-inch cubes or triangles
- 3 tablespoons low-sodium soy sauce or tamari
- 3 tablespoons pure maple syrup
- 1 tablespoon rice vinegar
- 1 tablespoon toasted sesame oil
- 1 clove garlic, minced
- 1 teaspoon finely grated fresh ginger
- 1 tablespoon neutral oil (such as avocado, grapeseed, or canola) for pan-searing
- Optional: 1–2 teaspoons sriracha or a pinch of red pepper flakes for a spicy glaze
For the Roasted Broccoli and Carrots
- 3 cups small broccoli florets (about 1 medium head)
- 3 large carrots, peeled and sliced on a diagonal, 1/4-inch thick (about 2 packed cups)
- 2 tablespoons olive oil or avocado oil
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon freshly ground black pepper
- Optional: 1/2 teaspoon garlic powder and/or 1/2 teaspoon smoked paprika for extra flavor
For the Toasted Sesame Dressing
- 3 tablespoons tahini (sesame paste), well-stirred
- 3 tablespoons low-sodium soy sauce or tamari
- 1 1/2 tablespoons rice vinegar
- 1 tablespoon pure maple syrup
- 1 tablespoon toasted sesame oil
- 1 teaspoon finely grated fresh ginger
- 2–4 tablespoons warm water, as needed to thin to a drizzleable consistency
For Serving and Garnish
- 2 green onions, thinly sliced
- 1 tablespoon toasted sesame seeds (white, black, or a mix)
- Lime or lemon wedges, for squeezing over the bowls (optional)
- Red pepper flakes or sriracha, to taste (optional)
Step-by-Step Instructions
Step 1: Start the Brown Rice
Rinse the brown rice under cool running water for 20–30 seconds, swishing it around with your fingers to remove excess starch. Drain well. In a medium saucepan with a tight-fitting lid, combine the rinsed rice, 3 cups of water (or vegetable broth), and 1/2 teaspoon of salt. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and simmer gently for 30–35 minutes, or until the rice is tender and the liquid is absorbed. Turn off the heat and let the rice rest, still covered, for at least 5 minutes to steam and become fluffy. Do not stir yet; you will fluff it with a fork when ready to serve.
Step 2: Preheat the Oven and Prep the Vegetables
While the rice cooks, preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper for easier cleanup and to help prevent sticking.
Cut the broccoli into small, bite-size florets, aiming for fairly even sizes so they roast evenly. Peel the carrots and slice them on a diagonal into 1/4-inch thick pieces. Add the broccoli and carrots to a large bowl, drizzle with 2 tablespoons of olive or avocado oil, and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon black pepper. If using, add the garlic powder and smoked paprika. Toss well so every piece is lightly coated in oil and seasonings.
Step 3: Roast the Broccoli and Carrots
Spread the seasoned broccoli and carrots out on the prepared baking sheet in a single layer, making sure they are not too crowded. This helps them roast and caramelize instead of steam.
Roast in the preheated oven for 20–25 minutes, turning once halfway through. They are done when the carrots are tender, and the broccoli has crispy, browned edges with a bit of char in spots. If they finish before the rest of the components are ready, simply turn off the oven and leave the tray inside to keep warm for a few minutes.
Step 4: Marinate the Tempeh
While the vegetables roast, prepare the tempeh. Cut the tempeh into 1/2-inch cubes or triangles. If you find tempeh bitter, you can briefly steam it first: place in a steamer basket over simmering water for 8–10 minutes, then pat dry before marinating. This step is optional but can mellow the flavor.
In a medium bowl, whisk together 3 tablespoons soy sauce (or tamari), 3 tablespoons maple syrup, 1 tablespoon rice vinegar, 1 tablespoon toasted sesame oil, 1 minced garlic clove, and 1 teaspoon grated ginger (plus sriracha or red pepper flakes, if using) until well combined. Add the tempeh pieces and toss gently to coat, making sure every piece is covered in marinade. Let it sit for at least 10–15 minutes at room temperature; stir once or twice so the tempeh marinates evenly. You can also marinate it for up to 1 hour in the refrigerator if you are working ahead.
Step 5: Sear and Glaze the Tempeh
When the vegetables are nearly done roasting, heat 1 tablespoon neutral oil in a large nonstick or well-seasoned skillet over medium heat. Lift the tempeh out of the bowl with a slotted spoon, allowing excess marinade to drip back into the bowl. Reserve the remaining marinade; you will use it to make the glaze.
Add the tempeh pieces to the hot pan in a single layer. Cook for 3–4 minutes on the first side, undisturbed, until golden-brown and crisp. Flip and cook another 3–4 minutes, turning occasionally, until most sides are nicely browned.
Reduce the heat to medium-low and pour the reserved marinade into the skillet. It should bubble and begin to thicken. Stir gently, coating the tempeh pieces in the sauce as it reduces. Cook for 2–3 minutes more, until the liquid forms a glossy, sticky glaze that clings to the tempeh and there is very little loose sauce left in the pan. Remove from heat so the sugars in the maple syrup do not burn.
Step 6: Make the Toasted Sesame Dressing
While the tempeh is searing (or immediately afterward, using the same marinating bowl rinsed out), whisk together the toasted sesame dressing. In a small bowl or jar, combine 3 tablespoons tahini, 3 tablespoons soy sauce (or tamari), 1 1/2 tablespoons rice vinegar, 1 tablespoon maple syrup, 1 tablespoon toasted sesame oil, and 1 teaspoon grated ginger.
Whisk until the mixture is thick and smooth. Gradually stir in 2–4 tablespoons of warm water, a little at a time, until the dressing is creamy and easily pourable but not too thin. Taste and adjust: add a splash more vinegar for acidity, a little extra maple syrup for sweetness, or a bit more soy sauce for saltiness, as needed.
Step 7: Assemble the Bowls
Fluff the cooked brown rice with a fork. Divide it evenly among 4 wide bowls. Arrange the roasted broccoli and carrots on top of the rice, then spoon the glossy maple-soy tempeh over the vegetables. Drizzle each bowl generously with the toasted sesame dressing.
Finish with toppings: scatter sliced green onions and toasted sesame seeds over each bowl. Add a pinch of red pepper flakes or a drizzle of sriracha if you like heat, and tuck in a lime or lemon wedge for squeezing over just before eating. Serve warm and enjoy the contrast of sweet-savory tempeh, nutty rice, and caramelized vegetables with the rich, tangy sesame dressing.
Pro Tips
- Cut everything bite-size: Small, even broccoli florets and carrot slices roast more evenly and are easier to eat in a bowl without needing a knife.
- Do not rush the glaze: Let the reserved marinade reduce slowly over medium-low heat until syrupy. If it is still runny, keep cooking and stirring; the thick, shiny coating is where the flavor really concentrates.
- Adjust dressing thickness last minute: Tahini can seize or thicken as it sits. If your dressing stiffens up, whisk in a teaspoon or two of warm water just before drizzling.
- Use tamari for gluten-free: Swap soy sauce for tamari to keep the entire bowl gluten-free without changing the flavor.
- Double up for meal prep: Make a double batch of tempeh and dressing; they both keep well and make assembling future bowls very fast.
Variations
- Grain swap: Use quinoa, farro, or a blend of brown rice and wild rice instead of plain brown rice. Adjust cooking times and liquid according to the grain you choose.
- Veggie mix-up: Substitute or add veggies such as cauliflower, Brussels sprouts, bell peppers, or snap peas. Roast sturdier vegetables with the carrots; add quick-cooking ones like snap peas during the last 8–10 minutes.
- Extra-creamy dressing: Whisk 1–2 tablespoons plain yogurt or unsweetened non-dairy yogurt into the toasted sesame dressing for a tangier, creamier finish.
Storage & Make-Ahead
The components of these bowls store very well, making them ideal for meal prep. Let the rice, roasted vegetables, and glazed tempeh cool to room temperature, then pack them into airtight containers. They will keep in the refrigerator for up to 4 days. Store the toasted sesame dressing separately in a small jar or container; it will thicken in the fridge, so thin with a splash of warm water and whisk before using. To reheat, warm the rice, tempeh, and vegetables together in the microwave or a covered skillet over low heat until hot. Assemble bowls just before serving and drizzle with freshened-up dressing and garnishes so they stay bright and crunchy.
Nutrition (per serving)
Approximate values for 1 of 4 bowls (including rice, tempeh, vegetables, and dressing): about 700 calories; 30 g protein; 85 g carbohydrates; 24 g fat; 8 g fiber; sodium around 1000–1300 mg (depending on the soy sauce or tamari used and added salt). These numbers are estimates and will vary based on exact brands and measurements.
