Tempeh Pulao | High Protein Vegetarian Meal
If you are looking for a high protein vegetarian meal or a tempeh recipe this Tempeh pulao recipe is perfect for you. I am sharing with you what is tempeh and how to cook tempeh in this tempeh recipe series.
This high protein tempeh pulao is protein-packed vegetarian dish that is filling and delicious? A perfect high protein one pot meal is made with tempeh and basmati rice along with aromatic spices. Read on to know what is tempeh and how to cook it to make delicious meal.
One pot meal made with basmati rice, veggies and high protein tempeh. Nutritious and tasty this rice dish is high in proteins and rich in fibre and perfect weeknight dinner and lunch box recipe.
Why should you make tempeh pulao
There are several reasons why you should make Tempeh Pulao:
- High in Protein: Tempeh is a plant-based protein source and an excellent option for vegans, vegetarians, who want to enjoy high protein vegetarian meal.
- Flavorful: Tempeh is usually a bland ingredients. I have used a mix of spices to add lot of flavor to the dish for a delicious and satisfying meal.
- Healthy: Tempeh is low in fat and high in fiber, making it a healthy ingredient to incorporate into your diet.
- Easy to make: The recipe for Tempeh Pulao is simple and straightforward, making it an easy dish to prepare for busy weeknights or for entertaining guests.
- Make Ahead: This dish can be made in advance and stored in the refrigerator or freezer, making meal prep easier and more convenient.
Overall, Tempeh Pulao is a tasty and nutritious meal that is easy to make and can be enjoyed by people of all ages.
Ingredients You Need
- Tempeh- Easily available is Costco, whole foods, other grocery stores
- Basmati Rice - I use long grain basmati rice for any pulao.
- Ghee - Feel free to use butter or vegetable oil of your choice
- Whole spices: Bay leaf, cumin, cloves, black pepper
- Veggies: onion, peas, mushroom, capsicum, salt, red chilli
- Spice powders: turmeric, coriander powder, cumin powder
How To Cook Tempeh Pulao
This dish is a wholesome one pot rice recipe where soaked long-grain rice is cooked along with tempeh, vegetables, and warm spices. It starts with lightly frying aromatics and veggies in ghee to build flavor, followed by adding golden-browned tempeh and a mix of fragrant spices.
The rice is then simmered gently until tender, absorbing all the flavors. Finally, letting it rest covered ensures each grain stays fluffy and separate. Finished with a touch of fresh cilantro, the result is a hearty, nutritious, and perfectly spiced rice dish with balanced textures and flavors.
Frequently Asked questions For Tempeh
What is Tempeh?
Tempeh is an Indonesian ingredient made with fermented soybeans. It has a nutty, slightly earthy flavor and a firm, chewy texture. It is a great alternative to meat for vegetarians and vegans, as it is high in protein, fiber, and vitamins can be enjoyed by vegans, vegetarians too.
Health benefits of Tempeh
Tempeh is a great source of plant-based protein, fiber, vitamins, and minerals. It is also low in calories and high in healthy fats. This makes it a great food for weight loss and overall health.
Which Rice is good for making Pulao?
Basmati rice is the best type of rice for making pulao. Its long grains are fluffy and separate, making it perfect for dishes like pulao where the grains need to remain separate.
Tips for Making the best Pulao:
- Soaking the rice for 30 minutes before cooking helps to prevent the rice from becoming sticky and ensures that the grains cook evenly.
- Use a tight-fitting lid to prevent steam from escaping and keep the rice from becoming dry.
- If you prefer a slightly crunchy texture, cook the tempeh for a few minutes longer before adding it to the rice.
What to serve with Tempeh Pulao:
Tempeh Pulao can be served with a side of raita, a tangy yogurt-based sauce, or with a side salad. You can also serve it with a simple side of steamed vegetables, such as green beans or carrots.
Can you make this Tempeh Pulao in advance?
Yes, you can make this Tempeh Pulao in advance. Simply store it in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop before serving.
How to store Pulao?
Pulao can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop.
Can you store tempeh pulao in freezer
Yes, you can store Tempeh Pulao in the freezer. Simply transfer it to an airtight container and freeze for up to 3 months. To reheat, remove it from the freezer and transfer it to a microwave-safe dish or a saucepan on the stovetop. Reheat until it is fully heated through. It is best to reheat the pulao in small portions so that it reheats evenly.
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Tempeh Pulao Recipe
Ingredients
- 1 cup basmati rice
- 200 grams tempeh cut into small cubes
- 1 onion chopped
- 1 bell pepper chopped
- 100 grams mushrooms
- 1 inch ginger minced
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1 teaspoon turmeric powder
- 1 teaspoon garam masala
- 1 teaspoon Red Chilli paprika
- 1 teaspoon salt
- 2 tablespoon ghee
- 2 cups water
- cilantro for garnish
Instructions
- Rinse the rice in cold water and soak for 30 minutes.
- Heat the ghee in a large saucepan over medium heat. Add the cumin seeds and let them sizzle for 30 seconds.
- Now Add the onion and bell pepper and peas and mushrooms and cook until the onion is translucent.
- Add the ginger and cook for another minute.
- To this Add the tempeh cubes and cook until they are browned on all sides.
- Add the coriander powder, cumin powder turmeric powder, paprika or red chilli, and salt. Stir to combine.
- Add the drained rice to the pan and stir to coat the rice with the spices.
- Add the water and bring to a boil.
- Reduce heat to low, cover the pan with a tight-fitting lid and cook until the water is absorbed and the rice is cooked through, about 7-8 minutes.
- Switch off the heat
- Cover the lid with a cloth and cover the pan with this lid. Stand the rice for 10 minutes.
- This gives you the most fluffy long grain rice with perfect texture and grains of rice are separated.
- Fluff the rice with a fork and garnish with fresh cilantro leaves.
Video
Notes
- Soaking the rice for 30 minutes before cooking helps to prevent the rice from becoming sticky and ensures that the grains cook evenly.
- Use a tight-fitting lid to prevent steam from escaping and keep the rice from becoming dry.
- If you prefer a slightly crunchy texture, cook the tempeh for a few minutes longer before adding it to the rice.
