Mushroom, Quinoa and Tempeh Pilaf (serves 4-6)


Mushroom, Quinoa and Tempeh Pilaf (serves 4)
With Steamed Broccoli and Carrots

There is without a doubt a wonderfully endless variety of flavors and textures in a vegan approach to food. Once animal protein is (literally!) off the table, it is amazing how many different ways you can enjoy plants. But a challenge for the newly formed vegan chef is variety of presentation. This is especially true when you eschew all the near-meat or imitation-meat options. There is a real temptation for everything to look a bit like a casserole. In this case, sides of gently steamed broccoli and carrots add a burst of color to the pilaf, which of course has its own burst of flavor. This dish is loaded with protein, vitamins, and taste! We have discovered that each meal is more than its main dish; rather, it is a holistic blend of all the elements on the plate. ~ Will and Glyn

8oz tempeh
1 c quinoa
2 c vegetable bouillon
1 c quartered and sliced mushrooms
1 tbsp. toasted sunflower seeds


1 tsp. olive oil
2 tbsp white balsamic vinegar
½ tsp each dried oregano, basil and marjarom
¼ c finely chopped onion
1 clove garlic, minced
¼ c sundried tomatoes, finely chopped

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Cut the tempeh into ¼” inch cubes and place in a small ziploc bag with the marinade for two hours.

Combine the quinoa, mushrooms, and tempeh (including marinade) in an oven proof casserole with a tight fitting lid. Add the bouillon. Cover tightly and bake at 350 for 30 minutes. Remove from the oven, let rest 5 minutes and fluff.


Garnish with the sunflower seeds.

Serve with steamed broccoli, and carrots.

Nutritional Content: 314 calories per serving. 38 grams carbohydrate, 18 grams protein, 11 grams fat.

This entry was posted by Glyn Ruppe-Melnyk.

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