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Colorful buddha bowl with sliced tempeh, sweet potato, red cabbage, edamame and tahini drizzle
DinnerVeganGluten-freeDairy-free

Tempeh Rainbow Buddha Bowl

Crispy-edged tempeh, roasted sweet potato and crunchy rainbow veg over quinoa with lemon-tahini. 32g protein and 6.2mg iron — the bowl that made my tofu-skeptic friend a convert.

32g Protein6mg Iron10g Fiber194mg Magnesium
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Prep20 min
Cook15 min
Calories498 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

5 steps · about 35 minutes total

  1. Roast the sweet potato

    Heat the oven to 200°C (400°F). Toss the sweet potato cubes with 1 tablespoon of oil, half the paprika and salt. Roast 20–25 minutes, flipping once, until caramelized at the edges.

  2. Crisp the tempeh

    Toss the tempeh with 2 tablespoons of soy sauce, the maple syrup, remaining paprika and 1 tablespoon of oil. Sear in a hot skillet 3–4 minutes per side until deeply golden and crisp. The maple helps it caramelize — watch it at the end so it does not burn.

  3. Whisk the dressing

    Whisk tahini, lemon juice, the remaining soy sauce and warm water a tablespoon at a time until pourable and silky. Season with salt.

  4. Massage the cabbage

    Toss the shredded cabbage with a pinch of salt and squeeze it with your hands for 30 seconds. It softens, turns glossy and becomes dramatically more pleasant to eat raw.

  5. Assemble the rainbow

    Divide quinoa among four bowls. Arrange tempeh, sweet potato, edamame, cabbage and carrots in colorful sections. Drizzle generously with lemon-tahini and shower with sesame seeds.

Why this helps

Plant protein without compromise

Tempeh anchors this bowl with 32g of complete plant protein per serving — more than most meat-based bowls. The iron story is strong too: 6.2mg from tempeh, edamame and tahini, with lemon juice in the dressing helping your body absorb it. This is what eating the rainbow actually looks like.

All about ProteinAll about IronAll about FiberAll about Magnesium

Nutrition facts

per serving · % DV
  • Calories 498 kcal25%
  • Protein 32g64%
  • Total Carbohydrate 55g20%
  • Dietary Fiber 10g36%
  • Total Sugars 7g14%
  • Total Fat 20g26%
  • Sodium 118mg5%

Vitamins & minerals

  • Iron 6.2mg34%
  • Calcium 229mg18%
  • Magnesium 194mg46%
  • Potassium 1363mg29%
  • Vitamin C 44mg49%
  • Folate 244mcg61%
  • Zinc 3.2mg29%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

What is tempeh, exactly?
Fermented soybeans pressed into a firm cake — nutty, hearty, and with 20g of protein per 100g, one of the most protein-dense plant foods. The fermentation also makes it easier to digest than plain tofu for many people.
I have only had bland tempeh — help?
Bland tempeh is under-seasoned tempeh. It is a sponge: the soy-maple marinade plus a hard sear gives it the caramelized crust that makes it craveable. Steam it 10 minutes first if you find it bitter.
Can I use tofu instead?
Yes — extra-firm tofu, pressed well, seared the same way. You lose a little protein and gain calcium (if calcium-set).
Is tempeh gluten-free?
Pure tempeh is, but some brands add grains. Check the label if it matters, and use tamari instead of soy sauce.
Can I meal-prep this?
One of the best bowls for it. Keep the dressing separate and everything holds 4 days. The flavors actually meld nicely by day two.
Why massage the cabbage?
Thirty seconds of squeezing breaks down tough cell walls — it goes from harsh and squeaky to silky and sweet. Try it once and you will never skip it.
Nut-free dressing option?
The tahini IS the nut-free option (it is sesame). If sesame is also an issue, blend sunflower-seed butter the same way.
Where do I buy tempeh?
Refrigerated section near the tofu in most supermarkets, or any Asian grocery. It keeps weeks unopened.

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