Teriyaki Tempeh & Brown Rice Jar - 14/09/2024

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Homemade Teriyaki Sauce:

• 6 tbsp soy sauce
• 3 tbsp maple syrup (or agave nectar)
• 3 tbsp rice vinegar
• 2 tbsp toasted sesame oil
• 1 tbsp grated fresh ginger
• 1 clove garlic, minced
• 1 tbsp cornstarch
• 3 tbsp water

For the Tempeh Base:

• 400g tempeh, cubed
• 1 tbsp olive oil

For the Brown Rice:

• 300g cooked brown rice (50g per jar)

For the Steamed Vegetables:

• 1 head broccoli, cut into small florets
• 1 red bell pepper, sliced
• 1 cup shredded carrots
• 6 tbsp chopped spring onions

For the Crunchy Toppings (Add Before Serving):

• 6 tbsp toasted sesame seeds
• 6 tbsp crushed roasted cashews

For Layering in the Mason Jars:

Bottom Layer (Flavorful Teriyaki Sauce):

• Divide the homemade teriyaki sauce evenly among the jars (about 1 tbsp per jar).

Second Layer (Whole Grain Base):

• Add 50g cooked brown rice per jar.

Third Layer (Protein-Packed Tempeh):

• Layer in pan-fried tempeh cubes.

Fourth Layer (Vibrant Steamed Vegetables):

• Add broccoli, red bell pepper, shredded carrots, and spring onions.

Top Layer (Crunchy Toppings - Add Before Serving):

• Toasted sesame seeds and crushed cashews for a delicious crunch.

Instructions:

1. Prepare the Teriyaki Sauce:

   • In a small pan over medium heat, whisk together soy sauce, maple syrup, rice vinegar, sesame oil, ginger, garlic, cornstarch, and water.
   • Stir continuously until thickened (about 3 minutes).
   • Let cool before adding to jars.

2. Cook the Brown Rice:

   • Cook brown rice according to package instructions, then let cool before layering.

3. Pan-Fry the Tempeh:

   • Heat olive oil in a pan over medium heat.
   • Add cubed tempeh and cook until golden brown on all sides (5–7 minutes).
   • Let cool before layering.

4. Steam the Vegetables:

   • Lightly steam broccoli, red bell pepper, and shredded carrots for 3–5 minutes until slightly tender.
   • Let cool before layering.

5. Assemble the Mason Jars:

   • Bottom Layer: Pour teriyaki sauce into each jar.
   • Second Layer: Add cooked brown rice.
   • Third Layer: Add pan-fried tempeh.
   • Fourth Layer: Layer in steamed broccoli, red bell pepper, carrots, and spring onions.
   • Top Layer: Store toasted sesame seeds and crushed cashews separately, adding before eating.

Storage & Serving:

• Vacuum seal the jars with the Perma Jar Vacuum Sealer to keep fresh.
• Store in the fridge until ready to eat.
• Shake the jar well, pour into a bowl, and toss before serving.
• Enjoy cold or heat for 2–3 minutes in the microwave.

Cooking Time:

⏱ 35 minutes total

Macronutrient Breakdown (Per Jar):

• Calories: ~460 kcal
• Protein: ~22g
• Carbohydrates: ~55g
• Fat: ~14g
• Fiber: ~9g

Average Cost Analysis (Per Jar, Based on UK Supermarkets)

• Soy Sauce (1 tbsp): £0.08
• Maple Syrup (½ tbsp): £0.10
• Rice Vinegar (½ tbsp): £0.08
• Sesame Oil (½ tbsp): £0.12
• Ginger (⅙ tbsp): £0.05
• Garlic (⅙ clove): £0.03
• Cornstarch (½ tsp): £0.02
• Brown Rice (50g): £0.20
• Tempeh (⅙ of 400g pack): £0.40
• Broccoli (⅙ of 1 head): £0.12
• Red Bell Pepper (⅙): £0.10
• Shredded Carrots (⅙ cup): £0.08
• Spring Onions (⅙ bunch): £0.08
• Toasted Sesame Seeds (1 tbsp): £0.10
• Crushed Roasted Cashews (1 tbsp): £0.15

💰 Total Cost per Jar: ~£1.69
💰 Total Cost for 6 Jars: ~£10.14