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Peanut-Miso Tempeh Salad Bowl with Cashew Nuts

Peanut-Miso Tempeh Bowl with Cashew Nuts - A hearty, healthy and delicious salad that will leave you satisfied. Gluten Free & Vegan.

Peanut-Miso Tempeh Salad Bowl with Cashew Nuts – This is one of the most hearty satisfying salads you will ever have! Full of flavour, freshness and colour. Hearty, tasty, satisfying and vegan? Surely not? Oh yes!

The delicious peanut-miso marinated tempeh has a delicious savoury nutty flavour which is then coated in sesame seeds for added crunch. The nutty tempeh is set off perfectly by the contrasting flavours of the fresh veggies and brown rice.

This is certainly one salad that won’t be leaving you hungry!

The peanut-miso marinade in this dish is a tasty blend of nutty, salty, tangy, savoury with a hint of garlic – I promise you if you give it a go you will love it!

We have family staying with us from Scotland and after a brief trip away visiting the beautiful Waipu Cove and a fair bit of overindulging I was left with strong cravings for some healthy food.

I decided to make this salad as it is…..

quick and simple to make

healthy

hearty and tasty

can feed 4-6 people leaving them full and satisfied!

I like to make a pretty large batch of this salad so there are leftovers for lunch or dinner the next day. Master H gets a toddler’s reconstructed version. Like many toddlers he isn’t too fond of raw onion and although he will eat cooked kale he doesn’t like to eat it raw.

Instead of making another meal for Master H he gets a separate serving of the prepared ingredients without the red onion and kale mixed through. His version consists of brown rice, tempeh, cashews, grated carrot, beetroot, chopped cucumber with a drizzle of lemon and olive oil over the top.

Perfect – no need to make two dinners!

Now on to tempeh…I know… its not something everyone loves or has even tried…..

Like tofu, tempeh can be considered bland, but it has a natural nuttiness that I prefer over tofu. Tempeh soaks up the flavour of any marinade and can easily be turned from bland into delicious! Tempeh has a dense “meaty” consistency making it incredibly filling, it is an excellent source of plant based protein.

Tempeh originated in Indonesia. It is made from whole soy beans that are fermented into cake like patties or blocks. The fermentation process makes tempeh easier to digest than other soy products and helps to break down the phytates and other anti-nutrients found in soy.

The fermentation of tempeh can also help the nutrient absorption of soy including it’s protein, vitamin’s, mineral’s and phytonutrient’s, potentially increasing its health benefits.

I hope you enjoy this recipe, if you are looking for some other salad recipes you may like my Beetroot, Avocado & Rocket Quinoa Salad with Spiced Walnuts & Mint or Detox Buddha Bowl with Spicy Chickpeas and Cumin Cashew Sauce.

Have a lovely week! x

Peanut-Miso Tempeh Bowl with Cashew Nuts - A hearty, healthy and delicious salad that will leave you satisfied. Gluten Free & Vegan.

Love Food Nourish Nutrition Info at a glance:

  • Tempeh is a great source of plant based protein, is high in phytonutrients and minerals such as manganese, phosphorous and copper.
  • Brown rice is an excellent source of fibre and contains lignans which have been shown to protect against heart disease and some types of cancer. The oil found in brown rice is shown to have cholesterol lowering properties. It is a good source of the minerals manganese and selenium which have antioxidant properties and also magnesium, phosphorous, vitamins B1, B3 and B6.
  • Beetroot has anti-inflammatory and antioxidant properties it can also help support the liver’s detoxification process’s. BeetrootΒ  is a good source of the minerals manganese, potassium and iron.
  • Carrots have anti-oxidant and immune support properties, they are a good source of vitamin A.
  • Kale has anti-oxidant, anti cancer and anti-inflammatory properties. It is a good source of vitamins K, A & C and the minerals copper and manganese.

 

Serves 4-6

Peanut-Miso Tempeh Salad Bowl with Cashew Nuts

Delicious peanut-miso tempeh & cashew nuts in a rainbow salad bowl

10 minPrep Time

30 minCook Time

40 minTotal Time

Save RecipeSave Recipe

Ingredients

    Tempeh
  • 1 x pack of organic tempeh (250gm or 8 ounces)
  • 1 lemon, juice of
  • 2 Tbspn peanut butter
  • 2 Tbspn miso paste
  • 2 Tbspn tamari
  • 1 garlic clove, crushed
  • 2 Tbspn sesame seeds
  • 1/2 cup cashew nuts
  • Salad
  • 1 cup brown rice
  • 1.5 cups kale, finely chopped
  • 1 cup grated beetroot
  • 1 cup grated carrot
  • 1 cup cucumber, cut into cubes
  • 1 cup red onion finely chopped (about 1/2 red onion)
  • 2 Tbspn fresh mint, finely chopped
  • Dressing
  • 1/2 lemon, juice of
  • 2 Tbspn olive oil
  • salt and pepper to taste

Instructions

  1. Add the lemon juice, olive oil, peanut butter, miso paste, tamari, crushed garlic to a bowl and lightly whisk with a fork until combined.
  2. Cut the tempeh into small cubes and place in bowl with marinade. Ensure tempeh is evenly coated and cover and put in the fridge for 20 min.
  3. Bring a medium pot of water to the boil. Rinse rice under running water. Add to the boiling water, reduce heat and simmer for 30 minutes. Once cooked, strain.
  4. Heat a frying pan or skillet and add the marinated tempeh to the pan, add the sesame seeds to the tempeh ensuring the tempeh is evenly coated. Add the cashew nuts to the pan and mix in with the marinade, cook for 4-6 turning regularly, until the tempeh is caramelized and browned.
  5. Add the remaining salad ingredients to the rice and mix through until all combined. Add the tempeh and cashew nuts. Top with the fresh mint.
  6. Dress with the lemon juice and olive oil and add salt and pepper as desired.

Notes

I like to make a large batch of this salad so there are often leftovers the next day making it easy to reach for a healthy meal that is ready to go. The above recipe will serve 4-6 adults. Divide ingredients in half to make a smaller portion to serve 2-3 people.

7.6.4
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https://lovefoodnourish.com/peanut-miso-tempeh-salad-bowl-cashew-nuts/

 

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Source:

Haas, Elson M. Staying Healthy with Nutrition. Berkley, CA: Wiley, 2006.
https://www.whfoods.com
Anderson JW, Hanna TJ, Peng X, Kryscio RJ. Whole grain foods and heart disease risk. J Am Coll Nutr 2000 Jun;19(3 Suppl):291S-9S. 2000. PMID:17670.
Cade JE, Burley VJ, Greenwood DC. Dietary fibre and risk of breast cancer in the UK Women’s Cohort Study. Int J Epidemiol. 2007 Jan 24; [Epub ahead of print] . 2007. PMID:17251246.
Most MM, Tulley R, Morales S, Lefevre M. Rice bran oil, not fiber, lowers cholesterol in humans. Am J Clin Nutr. 2005 Jan;81(1):64-8. 2005. PMID:15640461.

 

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23 Comments

  • Reply
    Tracy | Baking Mischief
    March 29, 2017 at 10:54 am This looks so good! Tempeh is not something I've ever cooked with, but I've always been tempted to give it a try. And I love that you can make a more kid-friendly version really simply.
    • Reply
      Hope Pearce
      March 29, 2017 at 11:14 am Thank you Tracy! Yes tempeh is definitely worth giving a go if you haven't tried it, my family used to be a little bit "wary" of trying it, but now they love it :)
  • Reply
    sara | belly rumbles
    March 29, 2017 at 12:07 pm Vegan I'm not, but I am always on the look out for meals that are hearty and flavourful which are vegan or vegetarian. I am very conscious of having non meat meals in my diet. I love miso and I can only imagine the depth of flavour it imparts on the tempeh, it all sounds simply delicious.
    • Reply
      Hope Pearce
      March 29, 2017 at 5:17 pm Thank you Sara, yes the tempeh is very flavourful. I am not vegan either but do love including a variety of meat free meals in my families diet :)
  • Reply
    Savita @ChefDeHome
    March 29, 2017 at 2:48 pm Omg! Anything salad is my thing! This salad is making me drool! "must try" Pinning!
    • Reply
      Hope Pearce
      March 29, 2017 at 5:17 pm Thank you so much Savita! :)
  • Reply
    Diana
    March 29, 2017 at 3:10 pm I've never heard of tempeh before, but will have to look for it next time I go grocery shopping in one of these speciality shops to try and cook with it.
    • Reply
      Hope Pearce
      March 30, 2017 at 7:08 am We are lucky it is available in the supermarket here next to tofu so it is nice and easy to find. I hope you manage to find some :)
  • Reply
    Luci's Morsels
    March 29, 2017 at 3:33 pm This is such a beautiful dish! The colors and the flavors look amazing! What a fun and healthy bowl. Yum! Luci’s Morsels | fashion. food. frivolity.
    • Reply
      Hope Pearce
      March 30, 2017 at 7:10 am Thank you Luci!
  • Reply
    Monika Dabrowski
    April 1, 2017 at 7:50 am This dish looks incredible! It reminded me that I don't cook enough with tempeh, need to change that:)
    • Reply
      Hope Pearce
      April 2, 2017 at 6:46 am Thank you Monika, yes I often forget about tempeh too, then when I cook with it again I remind myself that I need to use it more :)
  • Reply
    mainy
    April 2, 2017 at 8:18 pm I am now on the hunt for tempeh. I haven't heard of it but am now very keen to try it. I will make a large batch too and attempt to have it for the family over a couple of days but knowing the boys and man in my brood I'm sure they will polish it off well before then!:) Mainy finding you today through #brillblogposts x
    • Reply
      Hope Pearce
      April 3, 2017 at 11:38 am I hope you manage to find some tempeh! Ooh good luck with making it last for your brood, it is pretty filling so you may be ok! :)
  • Reply
    Mel
    April 3, 2017 at 11:59 am Oh wow, your salad is my idea of the perfect lunch! Just add asparagus on top and I'd be in heaven! Thanks for joining in with #FreeFromFridays.
    • Reply
      Hope Pearce
      April 4, 2017 at 6:41 am Thqnk you Mel! Yes asparagus would be a great addition :)
  • Reply
    Kirsty Hijacked By Twins
    April 4, 2017 at 2:54 am Ooooh this looks so good! I would love a big bowl of this for lunch! Thank you for sharing with #CookBlogShare x
    • Reply
      Hope Pearce
      April 4, 2017 at 6:41 am Thank you so much Kirsty! :)
  • Reply
    emma amoscato
    April 7, 2017 at 7:45 am That looks delicious and so packed full of goodness! #freefromfridays
    • Reply
      Hope Pearce
      April 9, 2017 at 7:19 pm Thank you Emma! :)
  • Reply
    Peanut-Miso Tempeh Salad Bowl with Cashew Nuts – A delicious… by foodffs via Tumblr – Viralpics
    April 11, 2017 at 11:22 am […] Find recipe at: https://lovefoodnourish.com/peanut-miso-tempeh-salad-bowl-cashew-nuts/ […]
  • Reply
    Kimberly/TheLittlePlantation
    April 16, 2017 at 2:45 am It's so nice to see the blog behind the instagram handle. I love peanuts and miso and cashew so this is right up my alley. Thanks for sharing :)
    • Reply
      Hope Pearce
      April 17, 2017 at 8:51 am Hi Kimberly! Aww thank you! Thanks so much for stopping by, hope you are having a lovely Easter :)

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