quinoa in a white bowl with tandoori tempeh, cucumber salad, yogurt and lemon

This easy Tandoori Tempeh Bowls is light, fresh and packed with good-for-you ingredients like quinoa and cucumbers! The perfect summer lunch or weeknight dinner ready in 30 minutes. (Gluten Free, Oil Free + Nut Free)

You know summer has unofficially come when you open the door and a gust of HOT wind strikes your face. Ouuuf.

When that happens all my body craves is light, fresh and bright meals.

Somethin’ like…

  • spiced quinoa with sweet ol’ RAISINS
  • fresh zingy cucumber salad
  • and crispy tandoori smoky tempeh

This combo of ingredients will nourish your body without making you break a sweat. Easy. Breezy. Delicious.

How to Make Tandoori Tempeh Bowls

This easy tempeh buddha-style-bowl is one of those throw everything into a bowl that hardly needs a recipe.

The Ingredients

  • Tempeh: High in plant based protein- perfect for hearty salads!
  • Tandoori Tempeh Marinade: So flavourful and just infuses the tempeh with spices.
  • Quinoa: This seed ‘grain’ is packed with nutrients, fibre, and adds an extra boost of protein and it’s gluten free!
  • Cucumber: Perfect for springy-summer meals.
  • Onions: A tip to get rid of it’s strong pungent onion flavour is to soak it in cold water for 10 minutes.
  • Lemons: For taaaang!
  • Cilantro: You could also use parsley!
  • Raisins: Adds a bit of sweetness in contract with the tandoori spices (SO GOOD).

If you like more flavourful quinoa, you can add in some cumin, garlic powder and red pepper flakes for heat!

The Method

  1. Tempeh: Cut the tempeh into any shape of your choice (I like triangles) and then pour the marinade over– letting it rest for at least 15 minutes. I like to air fry the tempeh because it makes it extra crispy in half the time an oven would take! You could also bake it or pan fry it as well.
  2. Quinoa: Bring 1 cup of water or veggie broth to a boil and cook for 15 minutes. Then mix in half the lemon juice + raisins and set aside. If you have the spices on hand, add a bit for more flavour too.
  3. Cucumber Salad: Soak the onions in water to get rid of the bitterness. Slice the cucumber lengthwise, scrape out the seeds (save this for smoothies) and dice into 1 cm cubes. Then toss it with half the lemon juice and cilantro.
  4. Assemble: Add a layer of quinoa to a bowl, then the cucumber salad and tandoori tempeh. Top it off with some avocado, sour cream or coconut yogurt and DEVOUR!

The simplicity of this meal makes for the perfect summery fresh meal prepped lunch or weeknight dinner. A little spicy, super fresh, mega flavourful and those bits of sweetness from the raisins just hit the spotttt!

More Healthy High protein Vegan Bowls to Try!

If you recreate this Tandoori Tempeh Bowls recipe let me know how you liked it by leaving a comment and rating below or by tagging me on Instagram @Okonomikitchen, I love seeing all of your tasty recreations!
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quinoa in a white bowl with tandoori tempeh, cucumber salad, yogurt and lemon

Tandoori Tempeh Bowls


  • Author: Lisa Kitahara
  • Total Time: 30 minutes
  • Yield: 2 servings 1x

Description

Delicious high protein Vegan Tempeh Tandoori Bowls ready in 30 minutes! Smoky mega flavourful tempeh and a fresh cucumber salad all served over a bed of quinoa. YUM.


Ingredients

Scale
  • 1 batch of tandoori tempeh marinade
  • 1 package of tempeh (224)
  • 1/2 cup quinoa, dry (100g)
  • 1/2 small onion, diced finely (30g)
  • 1/2 large english cucumber (100g)
  • 1 lemon, juiced (45-60ml)
  • 1 bunch of cilantro (38-56g)
  • 2 tbsp raisins (20g)

Optional spices:

For serving:

  • cilantro
  • non-dairy yogurt
  • non-dairy sour cream
  • avocado
  • scallions

Instructions

  1. Slice tempeh into desired pieces. Pour prepared marinade over tempeh in a shallow bowl and let it sit for at least 15 minutes. 
  2. Bring 1 cup of water or vegetable broth to a boil over medium high heat. Once boiling, add in rinsed quinoa and lower heat to a simmer. Place the lid on and cook for about 15 minutes or until all the water is absorbed. Fluff with a fork and remove from heat.
  3. Place the tempeh in air fryer basket and air fry for 14-15 minutes, flipping half way. See this post for details on cooking tempeh and other methods.  
  4. While quinoa and tempeh is cooking, dice the onions and soak in cold water (this gets rid of the strong raw onion flavour). Cut the top of the cucumber and then slice lengthwise. Scrape out the seeds and then dice into 1 cm cubes. Add cucumber, onions, cilantro, 1/2 a juice of a lemon and red pepper flakes to a bowl and toss. Season with salt and pepper. Set aside.
  5. Once quinoa is finished cooking, add in raisins and remaining lemon juice and cilantro. Add in garlic powder, cumin, salt and pepper to taste. 
  6. Assemble bowls. Add quinoa to a bowl, cucumber salad and top with tempeh. Top with vegan sour cream or garlic yogurt and more cilantro. Serve and enjoy!

Notes

  • Helpful Equipment: air fryer
  • Nutritional Information Disclaimer: Nutrition information is a rough estimate calculated on an online tool (Cronometer). 
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: entree
  • Method: stove top
  • Cuisine: vegan, gluten free, indian

Nutrition

  • Serving Size: 1 serving
  • Calories: 538
  • Sugar: 16.7g
  • Sodium: 1197mg
  • Fat: 15.6g
  • Saturated Fat: 1.7g
  • Unsaturated Fat: 3.3g
  • Trans Fat: 0
  • Carbohydrates: 71.2g
  • Fiber: 6.5g
  • Protein: 32g
  • Cholesterol: 0

Keywords: tandoori tempeh, vegan tandoori, tempeh bowls, quinoa bowls

SAVE IT FOR LATER! ↓

tandoori tempeh over quinoa in a white bowl with fresh cucumbers pinterest graphic

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Konnichiwa

About Lisa

I'm Lisa, a home cook, recipe developer and founder of Okonomi Kitchen. Here, you'll find a mix of classic and modernized Japanese recipes, and creative, plant-forward meal inspiration using seasonal ingredients. I hope to share more about Japanese cuisine and culture through food and recipes.


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2 Comments

  1. This is a weekly staple me and my husband who is a meat eater. I’ll save some of the tandoori marinade and drizzle it on the air fried tempeh and use it as a sauce. So delicious!