As winter approaches, it’s important to support your immune system and overall health with nutrient-rich meals. Our Spicy Tempeh and Quinoa Bowl with Cashews, Pumpkin Seeds, and Roasted Winter Vegetables offers a robust source of zinc, an essential mineral for immune support and metabolic efficiency.
The dish provides around 5 mg of zinc, derived from high-quality, plant-based sources like fermented tempeh, quinoa, cashews, and pumpkin seeds. The fermentation process in tempeh reduces the phytate content, which typically hinders zinc absorption, while vitamin C from butternut squash enhances its bioavailability. Considering these factors, you can realistically expect to absorb about 30-40% of bioavailable zinc from this meal, equating to about 1.5 to 2 mg of the 5mg.
Considering daily zinc requirements—8 mg for females and 11 mg for males—this meal substantially contributes towards meeting these targets. However, those following a plant-based diet should be mindful of their zinc intake, as achieving these levels can be challenging through food alone. Supplementing with zinc should be considered to ensure full nutritional needs are met, safeguarding your immune function and overall well-being throughout the colder months.
Ingredients
(Serves 2)
- 150g tempeh, sliced into thin strips
- 100g quinoa
- 30g cashews, roughly chopped
- 30g pumpkin seeds
- 300g butternut squash, cubed
- 100g kale, roughly chopped
- 2 tsp olive oil
- 1 lemon, juiced
- 1.5 tbsp soy sauce or tamari
- 1 tsp smoked paprika
- 1 tsp chilli flakes (adjust to taste)
- Fresh coriander, parsley, or mint, chopped (for garnish)
- Salt and black pepper to taste
Method
- Marinate tempeh – In a bowl, mix 1 teaspoon of olive oil with soy sauce, smoked paprika, chilli flakes, salt, and pepper. Add tempeh strips and toss to coat evenly. Let marinate for at least 10 minutes (but the longer the better!)
- Cook quinoa – Bring a pot of water to boil. Rinse quinoa under cold water and drain, add quinoa to the pot of water, reduce heat to low, cover, and simmer for about 15 minutes or until all water is absorbed. Remove from heat and let sit covered for 5 minutes.
- Roast winter vegetables – Preheat the oven to 200°C (390°F). Toss cubed butternut squash in 1 teaspoon of olive oil, season with salt and pepper, and spread on a baking sheet. Roast in the oven for about 25 minutes. In the last 10 minutes of roasting, add the chopped kale to the tray, tossing to coat in oil and seasoning.
- Toast pumpkin seeds and cashews – In a dry non-stick pan, toast the pumpkin seeds and cashews until golden. Set aside in a bowl.
- Cook tempeh – Return the same pan to medium heat. Add the marinated tempeh and cook for 3-4 minutes on each side until golden brown and crispy.
- Assemble the bowl – Mix the cooked quinoa with the roasted veg in a large bowl. Add crispy tempeh, toasted pumpkin seeds, and cashews. Drizzle with lemon juice and garnish with your fresh herb of choice.
- Enjoy!
Total time to prepare and cook: 45 minutes
Nutritional information – 630kcals: 34g P, 51g C and 31g F
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