Simple, savory, with tangy bright flavors, this Tempeh Gyro Bowl takes a tiny bit of planning with the 30 minute marinades but whips up relatively quickly! The tempeh has savory flavors from the tamari, balanced with warm spices and herbs. The lemon rice has bright and citrusy flavors that pairs with the umami of the tempeh, while the cucumber, olives, quick-pickled red onion, topped with a tangy tzatziki sauce comes together to bring refreshing and zingy flavors that all compliment each other! This healthy Tempeh Gyro Bowl is vegan, gluten-free and easy to make!
Tips for success
- Boiling the tempeh first is crucial. Don’t skip this step before marinading it! Boiling tempeh not only softens it, it makes it a less bitter and brings out the nutty flavors. After boiling, strain the water and add to the marinade for a minimum of 30 minutes.
- If you’re celiac, check the ingredients in the tempeh. Most tempeh is gluten free, but if it contains barley, wheat, or rye, then it’s not gluten free.
- After grating cucumber for tzatziki sauce, remove excess moisture before adding to the bowl. Use a strainer and a spoon to press moisture out or simply use a clean kitchen towel. If the cucumber is full of moisture, it will make your tzatziki sauce runny.
- Choose your olive adventure: Kalamata olives are my favorite to use in this gyro bowl; they are tangy, salty, and have complex flavors. But if you’re looking for something milder and more savory then reach for the black olives. Green castelvetrano olives are also an option, with mild and buttery flavors.
What is tempeh?
Originating from Indonesia, tempeh is made from fermented soybeans which are partially cooked and then processed and formed into a firm, dense “cake”. Not to be confused with the sweet-treat type of cake, this is more like a savory patty, making it a perfect option for the protein option in a Gyro Bowl!
Tempeh is loaded with healthy plant protein; a small 3 oz serving of tempeh has 15 grams of protein, an easy way to help fill your protein quota for the day! (Not that it’s difficult, though, just about everyone in developed countries are getting too much protein. I wrote about that in my article, How much protein do we really need? if you’re curious on that topic.)
Tempeh is rich in probiotics as well as prebiotics, which is beneficial to gut health. Gut baceria may not seem like a big deal, but having a healthy gut microbiota is crucial for both a healthy body and mind! Unhealthy or unbalanced gut bacteria can lead to all sorts of ailments that you wouldn’t think would be linked to the gut: inflammation, depression, anxiety, acne, obesity, diabetes, Alzheirmer’s, dementia, and even autism can be linked back to an unhealthy gut microbiota.1
Quick-picked red onion
I love the flavors pickled foods brings to a dish, but if I’m making something spur of the moment (which is usually the case) I love the quick-pickled option! My favorite with this red onion is a mixture of rice vinegar and a little bit of sugar to balance the sour and sharp tastes. It just need a minimum of 30 minutes to soak up the flavors and overnight in the fridge is even better but not necessary! You get the similar taste without the pickling process!
Lemon Rice
Although rice isn’t typically an ingredient in gyros, it pairs perfectly in this gyro bowl and the citrus adds a bright, Mediterranean flavor!
Basmati rice adds more than flavor; it’s a healthy whole grain full of important nutrients, vitamins, and minerals!
One cup of cooked Basmati rice contains:
- Calories: 210
- Protein: 4.4 grams
- Fat: 0.5 grams
- Carbs: 45.6 grams
- Fiber: 0.7 grams
- Sodium: 399 mg
(% of the Daily Value)
- Folate: 24%
- Thiamine: 22%
- Selenium: 22%
- Niacin: 15%
- Copper: 12%
- Iron: 11%
- Vitamin B6: 9%
- Zinc: 7%
- Phosphorus: 6%
- Magnesium: 5% 2
Did you know that basmati rice is actually considered a low glycemic food? That’s right! Basmati rice has a glycemic index rating of 55, making it a low glycemic option.3 What are the glycemic index ranges? Low GI: 1 to 55. Medium GI: 56 to 69. High GI: 70 and above. White rice, on the other hand, is rated at 72.
So yes, even someone with Type II Diabetes can enjoy dishes with rice (and other healthy whole grains!). Carbohydrates have gotten such an unfortunate reputation that people talk about carbs as if it’s something to avoid like the plague. But this macronutrient is so essential that up to 65% of our calories should be from healthy carbohydrate sources!4 Having high blood-sugar isn’t the cause of diabetes, it’s the symptom. Eating healthy carbohydrate-rich meals everyday won’t increase your risk for diabetes, but rather it can help manage and improve those living with type II diabetes!5
What’s the difference between Liquid Aminos and Tamari?
Both liquid aminos and tamari are great alternatives to soy sauce, adding a similar umami flavor to dishes but with their own unique flavor profiles!
Liquid aminos is a soybean-based sauce that’s similar to soy sauce but gluten free! Liquid aminos has a milder, slightly sweet flavor compared to soy sauce or tamari and is a perfect substitute for those looking for a gluten-free alternative to soy sauce.
Tamari is a Japanese soy sauce that’s made with little or no wheat, so for those with celiac just make sure to read the label and check for that. Tamari has a richer and sweeter flavor than regular soy sauce, and more robust than liquid aminos.
Tempeh Gyro Bowl (gluten-free!)
Ingredients
Tempeh marinade
- oz tempeh
- ½ c vegetable broth
- 2 Tbsp Liquid Aminos or Tamari, but make sure it’s gluten-free
- 2 tsp maple syrup
- ½ tsp garlic powder
- ½ tsp cumin powder
- ½ tsp paprika
- 1 tsp Italian seasoning
- 2 tsp lemon juice
- pinch of cloves
Tzatziki Sauce
- 1 cup non-dairy Greek yogurt unflavored
- 2 cloves garlic minced
- ¼ cup cucumber shredded
- 2 tsp fresh dill or ¼ tsp dried dill
- 1 Tbsp fresh parsley minced
- 1 Tbsp lemon juice
Quick-pickled onion
- ½ of a red onion sliced
- 3 Tbsp rice vinegar
- 1/8 tsp sugar
Lemon Rice
- 1 cup Basmati rice uncooked
- 2 Tbsp lemon juice
- ½ tsp lemon zest
- 1 tsp garlic powder
For serving
- Red or green leaf lettuce or arugula or a mix of both, chopped
- Cucumber sliced and cut into quarters
- Cherry tomatoes
- Kalamata olives or black or green olives
- Garnish with finely chopped parsley use sparingly
- Vegan feta optional
Instructions
- Cut tempeh into thin strips and then boil for 10 minutes.
- Meanwhile, prepare the tempeh marinade: in a container with a tight fitting lid, whisk together everything under “tempeh marinade”. When tempeh finishes boiling, strain water and add tempeh to marinade and let sit for a minimum of 30 minutes (or overnight if you plan ahead!). Stir or shake container from time to time.
- Slice ½ of a red onion and place in a container with 3 Tbsp rice vinegar and 1/8 tsp sugar. Mix to coat, then let onion marinade for 30+ minutes as well.
- Rinse 1 cup Basmati rice until water runs clear (or soak for 5-10 minutes). Place rice in a medium-sized pot along with 2 Tbsp lemon juice, ½ tsp lemon zest, and 1 tsp garlic powder, and cook rice according to package directions.
- For Tzatziki sauce: Grate 1 cup cucumber then squeeze out excess moisture by pressing through a strainer or using a clean towel. In a medium-sized bowl, stir together everything under “tzatziki sauce”. Taste and add anything more it needs.
- When tempeh finishes marinading, heat skillet on medium heat with a drizzle of olive oil. Remove tempeh strips from marinade and cook until both sides are browned. (Extra marinade can be frozen and used another time! Remember to label container.)
- Prep veggies: chop lettuce, slice cucumber, cherry tomatoes, and olives, and finely chop parsley.
- Assemble bowls: Start with a bed of lettuce, then add a handful of cucumber, cherry tomatoes, olives, desired amount of red onion, a generous scoop of rice, and tempeh strips. Top with Tzatziki sauce and optional vegan feta and/or pita bread. Enjoy!
Did you enjoy this Tempeh Gyro Bowl? I’d love to hear! Leave me a comment below! 🙂
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/
- https://www.healthline.com/nutrition/is-basmati-rice-healthy#nutrients
- https://pubmed.ncbi.nlm.nih.gov/24772728/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705#:~:text=How%20many%20carbohydrates%20do%20you,grams%20of%20carbs%20a%20day.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3489574/
