Try this healthy & mouth-watering 30-minute dinner tonight

A nutrient-rich meal is a great way to give your body a boost after a busy day. If you’ve found that, post-festive season, you’re craving more green veggies and vitamins, then look no further than this healthy recipe for baked cauliflower ‘rice’ with tempeh. While we often equate January to abstinence, this recipe proves that you can eat healthy without forgoing tempting and delicious flavours. Plus, it’s super quick to prepare. 



There is almost nothing better than well-marinated, baked tempeh. One major plus point: tempeh is a fermented soy product that is easier to digest than tofu and has many health benefits. It contains Vitamin B12 (that is often lacking in vegan and vegetarian diets) and is a complete protein meaning it has all the amino acids our bodies require for healthy muscles, skin and digestion. Alongside this, the cauliflower rice is a fabulous invention that is lighter than regular rice.


Recipe for 4 people

Preparation time: 30 minutes




  • 1 block tempeh (200 g)
  • 1 small head of cauliflower, crumbled (in a food processor or cut finely by hand)
  • 4 tbs extra virgin coconut oil
  • 200 g soybeans, shelled
  • 200 g sugar snaps, cleaned and removed from string
  • 250 g mushrooms, cleaned and cut into 4 pieces
  • Small handful fresh mint, leaves only
  • Small handful fresh coriander, leaves only
  • Small handful fresh parsley, leaves only
  • Red chili pepper, sliced into rings (optional)
  • 2 spring onions, sliced into rings
  • Salt and pepper to taste


Ingredients for marinade

  • 5 tbs ketchup
  • 3 tsp agave or maple syrup
  • 2 tbs sesame oil
  • 3 tbs soy sauce
  • 3 tsp sambal




1. Cut the tempeh into small blocks of around 1.5 cm x 1.5 cm. Make the marinade by mixing all the ingredients together, then add the tempeh.


2. Heat 1 ½ tbs of coconut oil and stir fry the mushrooms until they turn brown. Season with salt and pepper to taste.


3. Heat another 1 tbs of coconut oil and fry the tempeh in it for around seven minutes until done. Be careful while stirring; you don’t want it to fall apart. Make sure all the sides are equally browned.


4. Heat more coconut oil and stir fry the sugar snaps on a high flame until they start to colour on both sides. Season with salt to taste.


5. Remove the sugar snaps from the pan and stir fry the cauliflower “rice” for around 3 minutes. Add the mushrooms and the tempeh and mix together thoroughly.


6. Divide the rice onto the plates, add the sugar snaps and garnish with the fresh herbs, red chili peppers and spring onion.


TIP: Also goes well with the tahini dressing from the Buddha Bowl.



Mirjam Leslie-Pringle

Mirjam Leslie-Pringle is a food expert, photographer and owner of the popular vegetarian recipe blog Born and raised in the Netherlands, Mirjam left Amsterdam three years ago with her family to start a new adventure on the island of Ibiza. Together with her husband, three kids, four horses, three dogs and a cat, Mirjam’s days are filled with work, fun, and of course, healthy and delicious food.