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Forget the fancy lunch spots and overpriced salad bars. Listen, I'm not here to sell you another trendy lunch bowl. The Tempeh Power Bowl is what my wife and I actually eat when we need proper fuel for the day. It's perfectly balanced, seriously filling, and simple enough to make without thinking. No gimmicks, no Instagram-worthy styling sessions, just real food with complete plant protein, slow-burning energy, and vegetables that don't taste like punishment. This is the lunch that works when everything else leaves you raiding the biscuit tin at 3pm.
Packed with fibre-rich brown rice, protein-dense tempeh, creamy houmous, and fresh vegetables, every ingredient serves a purpose. The result? A bowl that's greater than the sum of its parts, delivering everything your body needs to power through your afternoon with focus and vitality.
But here's the thing this is our version, refined for what works for us. The recipe below uses 200g cooked brown rice as a standard serving, but I personally use 250g and my wife uses 200g. Adjust to your own needs and activity level. Make it yours, and please share your results with me. That's how great recipes evolve.
Your power bowl awaits. Fuel up! 🥗💪🌱
Ingredients
Base
- 200g cooked brown rice (adjust to 250g for higher energy needs)
Protein
- 110g tempeh (plain or marinated)
Healthy Fats & Creaminess
- 42.5g houmous (any variety such as classic, roasted red pepper, or garlic)
Fresh Vegetables
- 50g cherry tomatoes (roughly 4 tomatoes, halved)
- 35g cucumber (sliced or diced)
- 20g sweet peppers (sliced, any color)
- ½ cup fresh spinach (loosely packed)
Optional Additions
- Squeeze of lemon juice, Crack of black pepper
- Pinch of smoked paprika, Drizzle of olive oil
- Fresh herbs (coriander, parsley, or basil)
Method
- Cook your rice: If you haven't already, cook your brown rice according to package instructions. Pro tip: cook a large batch at the start of the week and portion it out.
- Prepare the tempeh: Cube the tempeh into bite-sized pieces. You can eat it cold, pan-fry it for 3 to 4 minutes until golden and crispy, or steam it for 5 minutes to soften it.
- Prep your vegetables: Halve the cherry tomatoes, slice the cucumber and sweet peppers, and wash your spinach.
- Build your bowl: Start with the brown rice as your base, creating a foundation.
- Add the protein: Place the tempeh cubes on top of or beside the rice.
- Arrange your vegetables: Add the spinach, cherry tomatoes, cucumber, and sweet peppers. Arrange them however you like.
- Add the houmous: Dollop the houmous in the center or on the side of the bowl.
- Season: Add any optional seasonings such as a squeeze of lemon, pepper, paprika, or olive oil.
- Mix and enjoy: Either mix everything together or eat section by section!
Nutritional Information (Per Serving)
| Nutrient | Amount | % of Daily Value* |
|---|---|---|
| Calories | 630 kcal | 35% |
| Protein | 28g | 56% |
| Carbohydrates | 86g | 33% |
| Fat | 17g | 24% |
| Fibre | 12g | 40% |
| Salt | 0.8g | 13% |
*Based on 200g cooked brown rice per serving. Based on UK guidelines for an 1800 calorie diet.
Health Benefits
- Complete Plant Protein (28g): Tempeh provides all essential amino acids plus beneficial probiotics from fermentation.
- Complex Carbohydrates (86g): Brown rice delivers slow-releasing energy that keeps blood sugar stable.
- Healthy Fats (17g): Tahini in houmous and natural fats in tempeh provide essential fatty acids for hormone balance.
- Excellent Fibre (12g): Nearly half your daily fibre needs from brown rice and tempeh supports digestive health.
- Gut Health: Tempeh is a fermented food containing beneficial probiotics, while fibre feeds your healthy gut bacteria.