⏱ 20 min totalSesame Kale Tempeh Bowl
Per 1 serving · 215 g · 14 ingredients
of a 2,000 cal day
- Protein17g20% of calories
- Carbs42g49% of calories
- Fat12g32% of calories
- ✓ Cholesterol free
At a glance
One serving of Sesame Kale Tempeh Bowl (215 g) has 324 calories, with 17 g of protein, 42 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (33% DV), dietary fiber (25% DV) and Vitamin A (30% DV). Keep an eye on sodium, which provides 26% of the daily value.
High in
20%+ of the daily value
- Protein33%
- Dietary fiber25%
- Vitamin A30%
- Vitamin C116%
- Vitamin K335%
- Thiamine27%
Good source of
10–19% of the daily value
- Vitamin E15%
- Niacin17%
- Pantothenic acid15%
- Potassium17%
- Selenium14%
Watch
20%+ of the daily value
- Sodium26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
¼ tbsp Sesame oil
⅛ small raw Red onion
½ cloves, minced Garlic
¾ cup, chopped Kale
½ cup chopped Broccoli
1 oz Tempeh
½ tbsp Tamari soy sauce- 🥄½ tbsp Water
¼ lime yields Lime juice
⅛ tbsp Dijon mustard
¼ tsp Ginger root
⅛ tsp Black pepper
½ tbsp Sesame seeds
Directions
- 1
Prepare the quinoa according to package instructions.
- 2
In a small saucepan, heat the sesame oil over medium-high heat. Add the red onion and sauté for 2-3 minutes. Add the garlic, kale, broccoli, and tempeh, and continue to sauté for about 3 minutes.
- 3
In a small bowl, mix together the soy sauce, water, lime juice, Dijon mustard, ginger, pepper, and sesame seeds. Add this mixture to the saucepan with the vegetables and stir until well combined. Cook for an additional 2 minutes.
- 4
Serve the cooked quinoa in bowls and top with the vegetable mixture.
- 5
Enjoy your meal!
Vitamins & minerals
Amounts for 1 serving (215 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 266 μg | 30% |
| Vitamin C | 105 mg | 116% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 401 μg | 335% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 1 mg | 45% |
| Folate (B9) | 192 μg | 48% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 45 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 202 mg | 20% |
| Iron | 5 mg | 59% |
| Potassium | 814 mg | 17% |
| Magnesium | 162 mg | 39% |
| Phosphorus | 392 mg | 56% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 155% |
| Manganese | 2 mg | 80% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 39 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,150 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 22 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 324 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 46minSwimming laps
Common questions
How many calories are in Sesame Kale Tempeh Bowl?
One serving of Sesame Kale Tempeh Bowl (1 serving) has 324 calories, which works out to 151 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Sesame Kale Tempeh Bowl high in protein?
It provides a solid 17 g of protein per serving (33% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sesame Kale Tempeh Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sesame Kale Tempeh Bowl?
588 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sesame Kale Tempeh Bowl?
2.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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