Mediterranean Diet Shiitake & Tempeh Noodle Bowl Recipe

Mediterranean Diet Shiitake & Tempeh Noodle Bowl Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

Craving a hearty, flavorful meatless Monday meal? Look no further than this Mediterranean Diet Shiitake & Tempeh Noodle Bowl! It's easy to make and packed with plant protein for a deliciously cozy meal. Earthy notes from the shiitake mushrooms and tempeh create a captivating umami experience, sure to leave you satisfied after finishing your bowl.

Why You Should Try This Mediterranean Diet Shiitake & Tempeh Noodle Bowl Recipe?

Plant-Based Powered: This recipe is entirely plant-based, making it perfect for vegetarians, vegans, or anyone looking to incorporate more plant-based meals into their diet.

Gluten-Free: Made with rice noodles, this dish caters to those with gluten sensitivities or celiac disease.

Meal-Prep Friendly: This recipe is fantastic for meal prepping! Simply cook the components in advance and assemble your bowls throughout the week for a quick and nutritious lunch or dinner.

Ingredients For Two Serving:

• 8 oz tempeh, I love using LightLife Tempeh and have enjoyed partnering with them in the past. They are available in most local grocery stores, and the quality always delivers.

• 4 oz shitake mushrooms

• 4 oz dry rice noodles

• ¼ cup diced white onions

• 1 cup shredded cabbage and carrots

• Optional: 2 dried chilies (for a touch of heat)

• 1 tbsp olive oil

• 1 tbsp peanut butter

• 2 tbsp low-sodium soy sauce

• ¼ cup chopped fresh parsley

• Garnish: Pinch of nigella seeds (optional)

Total Nutrition:

Calories: 550 kcal per serving

Protein: 33g

Fat: 20g

Carbohydrates: 60g

Fiber: 12g

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.

Directions:

1. Heat half the olive oil in a non-stick pan. Add the chilies (if using) and cabbage mixture. Aim for a slight char on the cabbage for added depth of flavor. Cook for about 8 minutes, then set aside.

2. In the same skillet, add the remaining oil and onions. Sauté with the shitake mushrooms for 5 minutes.

3. Add the cubed tempeh to the pan and cook on high heat for 10 minutes, or until crispy.

4. Turn off the heat and sprinkle with chopped parsley.

5. While the tempeh crisps, cook the rice noodles according to package instructions.

6. In a separate bowl, whisk together the peanut butter and soy sauce until smooth.

7. Plate your cooked noodles, reserved veggies, and crispy tempeh. Drizzle with the peanut butter sauce and garnish with a pinch of nigella seeds (optional). Meal Prep Tip: For meal prepping, store the sauce separately and add it to your bowl just before eating to maintain freshness.
   

Some Nutrition Benefits of Tempeh:

Tempeh, a fermented soybean cake, is a key ingredient in this recipe. I first learned about it when I was an undergrad and enjoyed the unique flavors. besides the taste, Tempeh offers many nutritional benefits including :

Complete Protein: Tempeh is a complete protein source, meaning it contains all nine essential amino acids your body needs. This makes it a valuable protein option for plant-based diets.

Fiber Fantastic: Packed with fiber, tempeh promotes digestive health and keeps you feeling fuller for longer.

Gut Health: The fermentation process in tempeh creates beneficial prebiotics that nourish your gut microbiome and support digestive health.

Rich in Minerals: Tempeh is a good source of several essential minerals, including iron, calcium, and magnesium, all crucial for various bodily functions.

Other Mediterranean Diet Mushrooms Recipe:

Stuffed Mushrooms with artichoke hearts

Mediterranean Mushroom Casserole

Mediterranean Diet Chicken & Veggie Glass Noodles with Seared Maitake Mushrooms

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