Miso Tempeh with Broccoli & Soba
Pan-seared tempeh with broccoli over buckwheat soba — 34 g of protein with no meat, dairy or egg, the most any plant-based meal here carries.
Pan-seared tempeh with broccoli over buckwheat soba in a garlic-soy glaze — 34 g of protein with no meat, dairy or egg, which is the most any plant-based meal here carries.
Ingredients (1 serving)
- Tempeh — 120 g
- Soba (buckwheat) noodles, cooked — 150 g
- Broccoli florets — 150 g
- Soy sauce — 1 tbsp
- Garlic — 2 cloves
- Sesame oil — 1 tsp
- Chilli flakes — to taste
Macros per serving
- Calories: 470 kcal
- Protein: 34 g
- Fat: 18 g
- Carbs: 53 g
- Fiber: 6 g
Key micronutrients
- Isoflavones — ~60 mg
- Magnesium — ~130 mg
- Vitamin K — ~150 mcg
- Manganese — ~1.5 mg
Why it earns a spot in the rotation
- 34 g of protein without an animal ingredient. The next-highest plant-based meal here is the lentil bolognese at 26 g, and the miso tofu bowl sits at 24 g.
- Tempeh is fermented whole soybean rather than a curd, so it keeps the bean's fibre and carries ~60 mg of isoflavones — more than twice the ~25 mg in the tofu bowl.
- ~150 mcg of vitamin K from the broccoli, the only meal in this library that lists it.
- Soba is buckwheat, not wheat — a different grain from the pasta and rice that carry most of the dinners here.
- Twenty-five minutes, one pan and a pot of noodles.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
