High-Protein Steamed Vegetable Bowl Recipe
High-Protein Steamed Veggie Bowl packs 32g of plant protein with crisp veggies, supporting weight management with a delicious creamy dressing. Nut-free option.
Servings: 3 servings
Calories: 424kcal
Equipment
- Steamer basket
- Baking sheet optional
Ingredients
- 1 ½ cups edamame or green peas
- 1 cup green beans halved
- 1 cup carrots sliced into about 1-inch-thick rounds
- 2 cups cabbage green or napa cabbage, sliced
- 8 ounces tempeh cut into small cubes (optional) see note
- 2 tablespoons pumpkin seeds or peanuts, chopped (optional)
- 3 green onion thinly sliced
- 2 tablespoons chopped cilantro or basil or mint
For the dressing:
- 3 tablespoons unsweetened peanut butter or tahini or seed butter
- 2 tablespoon low-sodium tamari or soy sauce
- 2 tablespoon lime juice
- 2 teaspoons date syrup or maple syrup, or one pitted medjool date
- 1 teaspoon grated ginger
- 1 clove garlic minced
- 4 tablespoons warm water plus more as needed
- Pinch of red chili flakes or sriracha
Instructions
- Set up the steamer: Fill the base of a steamer pot with about 2 inches of water and bring it to a gentle boil.
- Simmer edamame and tempeh: Add the shelled edamame and cubed tempeh directly into the simmering water beneath the basket. Place carrots, green beans, and cabbage together in the steamer basket on top. Cover and steam for about 4 minutes, until the vegetables are bright and tender-crisp.
- Remove in stages: After about 4 minutes, lift off the steamer basket and remove the green beans and cabbage. Use a spider or fine-mesh sieve to scoop out the edamame. Use a pair of kitchen tongs to remove the tempeh, if using. If the carrots need more time, continue simmering until fork-tender.
- Optional: Bake the tempeh for extra crunch. After simmering, cut the tempeh into small pieces and season with smoked paprika, garlic powder, and coconut aminos, or desired seasonings. Bake at 385°F (195°C) for 20 minutes, tossing halfway, until crisp and lightly golden.
- Make the dressing: Whisk or blend the peanut butter, tamari, lime juice, date syrup (or pitted date), grated ginger, garlic, and 3 tablespoons warm water until smooth and creamy. Add chili flakes or sriracha if desired. Adjust water, tamari, lime juice, and nut butter as needed.
- Assemble the bowl: Combine the steamed vegetables, edamame, and tempeh (soft or baked) in a large bowl. Pour over the dressing and toss gently to coat. Garnish with pumpkin seeds, green onion, and cilantro.
Notes
Dressing: Feel free to use my popular Light Tahini Dressing instead.
Edamame: Frozen edamame must be simmered briefly before eating, even when added to a steamed dish. Simmering ensures proper internal temperature and improves flavor.
Tempeh: Simmering the tempeh removes bitterness and allows the seasoning to penetrate more fully, improving the flavor. Or substitute with roasted lentils or my Tasty Baked Tempeh.
Carrots: Depending on thickness, carrots may need more time after other vegetables are removed.
Steaming method: Keep the water at a gentle simmer, not a rolling boil, to preserve nutrients and prevent overcooking.
Make it nut-free: Replace peanut butter with tahini or sunflower seed butter for a creamy, allergen-friendly version.
Warm vegetables absorb the peanut-lime dressing more evenly, creating a deeper flavor without excess oil.
Nutrition
Calories: 424kcal | Carbohydrates: 40g | Protein: 32g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.02g | Sodium: 392mg | Potassium: 1033mg | Fiber: 14g | Sugar: 11g | Vitamin A: 7569IU | Vitamin C: 30mg | Calcium: 201mg | Iron: 5mg
