This bowl combines warm, creamy pumpkin rice with sweet-tangy maple-balsamic tempeh and crisp broccoli — a cozy, balanced meal that tastes like comfort food but feels wholesome. The tempeh soaks up a rich glaze, the rice is smooth and slightly sweet, and the veggie adds freshness. It’s an easy, satisfying bowl that works for dinner, meal prep, or whenever you want a nourishing plant-based meal without fuss.
Ingredients
For the Tempeh & Glaze
- 16 oz (2 packages) tempeh
- ¼ cup maple syrup
- ¼ cup balsamic vinegar
- 1 tablespoon + 2 teaspoons olive or avocado oil, divided
- 3 tablespoons tamari (or soy sauce / coconut aminos)
- 3 cloves garlic, minced
For the Pumpkin Rice
- 1 cup light coconut milk
- 1 cup vegetable broth
- ½ cup canned pumpkin puree
- 1 cup white rice
- Pinch of sea salt
Veggie & Toppings
- 2 cups broccoli (steamed)
- Pepitas (pumpkin seeds), for topping (optional)
- Salt and pepper, to taste
Recipe Info
- Prep Time: 15 minutes
- Cook Time: ~20 minutes
- Total Time: ~35 minutes (plus optional marinating time)
- Servings: 4 bowls
- Cuisine: Plant-based / Vegan / Gluten-free
- Course: Main Course / Dinner Bowl
Instructions
- Remove tempeh from its packaging and cut each block into small triangular pieces.
- In a shallow dish, whisk together maple syrup, balsamic vinegar, 2 teaspoons oil, tamari, and minced garlic. Add the tempeh pieces and toss to coat evenly. Marinate in the fridge for at least 1 hour (or up to 24 hours for deeper flavor), stirring once or twice if you can.
- While tempeh marinates, start the pumpkin rice: in a medium pot mix coconut milk, vegetable broth, pumpkin puree, rice, and a pinch of salt. Bring to a boil, then cover and simmer over medium-low heat until rice is tender and liquid is absorbed (about 15–20 min). Once done, stir, cover, and set aside.
- When rice is cooking, heat 1 tablespoon oil in a skillet over medium-high heat. Add the marinated tempeh (without pouring in the extra marinade yet) and cook until golden on each side — about 4–5 minutes per side.
- Pour the reserved marinade into the pan with tempeh. Let it simmer 5–7 more minutes, tossing occasionally, until the sauce thickens into a glaze that coats the tempeh.
- While the tempeh glazes, steam or cook the broccoli until bright green and just tender.
- To assemble, divide the pumpkin rice among four bowls. Top each with glazed tempeh and steamed broccoli. Sprinkle pepitas if using, and season with salt and pepper to taste. Serve warm.
Tips & Variations
- If you like more marination depth, leave the tempeh to marinate overnight.
- Replace white rice with brown rice or quinoa — adjust liquid and cook time as needed.
- Add extra veggies — sliced carrots, zucchini, or bell peppers — for more color and nutrients.
- For less oil, use just the 2 teaspoons oil from the marinade and skip the pan-frying oil — cook tempeh gently to avoid sticking.
- Make a meal-prep batch: cook everything ahead, store separately, and reheat for easy lunches or dinners later in the week.
Approximate Nutrition (per bowl)
- Calories: ~485 kcal
- Protein: ~29 g
- Carbohydrates: ~51 g
- Fat: ~20 g
- Fiber: ~11 g
- Sugar: ~19 g (from maple syrup and pumpkin)
- Sodium: ~850 mg (varies with tamari/soy sauce)
Ingredients
Method
- Remove tempeh from its packaging and cut each block into small triangular pieces.
- In a shallow dish, whisk together maple syrup, balsamic vinegar, 2 teaspoons oil, tamari, and minced garlic. Add the tempeh pieces and toss to coat evenly. Marinate in the fridge for at least 1 hour (or up to 24 hours for deeper flavor), stirring once or twice if you can.
- While tempeh marinates, start the pumpkin rice: in a medium pot mix coconut milk, vegetable broth, pumpkin puree, rice, and a pinch of salt. Bring to a boil, then cover and simmer over medium-low heat until rice is tender and liquid is absorbed (about 15–20 min). Once done, stir, cover, and set aside.
- When rice is cooking, heat 1 tablespoon oil in a skillet over medium-high heat. Add the marinated tempeh (without pouring in the extra marinade yet) and cook until golden on each side — about 4–5 minutes per side.
- Pour the reserved marinade into the pan with tempeh. Let it simmer 5–7 more minutes, tossing occasionally, until the sauce thickens into a glaze that coats the tempeh.
- While the tempeh glazes, steam or cook the broccoli until bright green and just tender.
- To assemble, divide the pumpkin rice among four bowls. Top each with glazed tempeh and steamed broccoli. Sprinkle pepitas if using, and season with salt and pepper to taste. Serve warm.
Notes
- Protein: ~29 g
- Carbohydrates: ~51 g
- Fat: ~20 g
- Fiber: ~11 g
- Sugar: ~19 g (from maple syrup and pumpkin)
- Sodium: ~850 mg (varies with tamari/soy sauce)
FAQs
Can I skip marinating tempeh?
Yes — but marinating helps the tempeh absorb flavor. Without it, the tempeh will taste milder. If you skip, make sure to glaze it thoroughly during cooking.
Can I use tofu instead of tempeh?
You could, though texture and cooking time will differ. Tofu is softer. If using, press out moisture first, then pan-fry gently and glaze carefully.
How long keeps leftovers?
Store cooled components in airtight containers. Rice and tempeh keep 3–4 days in fridge; broccoli best used within 2–3 days. Reheat gently, adding a splash of water or broth if rice becomes dry.
Is this recipe gluten-free?
Yes — provided you use gluten-free tamari or soy sauce.
