Hearty Savoury Oatmeal with Marinated Tempeh

Hearty Savoury Oatmeal with Marinated Tempeh

Let's live on the edge friends. Break some rules. Get out of our comfort zones. Feel the rush, the wind in our hair, our heart's beating. I dare you to take plunge... into a savoury bowl of oats. 

Yep, savoury. Not sweet - I've got enough of that already.  

Oatmeal doesn't have to always be about chocolate, berries, peanut butter and coconut. Sometimes it's nice to switch things up and throw in some cumin, red pepper flakes and kale. Not all together of course. That would be gross. Recipe not coming soon. 

This delicious oatmeal recipe is hearty, filling and super comforting. I made it on a grey morning over the weekend and it totally hit the spot after a sweaty Ashtanga yoga class and after running a few errands at the mall (yawn). The oatmeal came out thick and textured. The marinated tempeh was slightly browned and the mushrooms and bell peppers oozed flavour. The steamed kale and softened tomatoes that swirled around the spicy, yellow grains were the perfect addition to the bowl too - as was the nutritional yeast (but that's never a debate - nooch must be added to everything - expect to chocolate oats).

Packed with a variety of colourful veggies, lots of good protein and slow-releasing carbs, tummy-hugging textures and moreish tastes, this meal is incredibly nutritious, great for before or after a workout, is easy on the digestion, and beneficial for your gut health (and in turn mental health). Read more about how fermented foods impact your digestion and your overall mood here

I give this recipe a 10/10! It could possibly be one of my new favourite meals - after chocolate oats of course (ultimately sweet dishes will always win in my books).  This plant-based recipe works splendidly for a savoury meal-prep idea for the week - just make double with the ingredients below and you're all set for either breakfast, lunch or dinner. Feel free to use your own choice of veggies. Zucchinis, carrots or beetroot would also work really well. Oh, and don't forget to top this bad boy bowl with some avocado if you want to be a bit EXTRA. 


for the tempeh

40g tempeh, sliced and diced 

3 tbsp liquid amino acids 

1 tbsp apple cider vinegar 

1 tbsp sriracha 

1 tsp maple syrup

1/2 tsp curry powder 

1 lemon

2 tbsp water 

for the oatmeal 

1 cup oats 

2 cups cauliflower, finely sliced 

1 - 2 cups water 

2 tbsp nutritional yeast

1/2 tsp cumin powder 

1/2 turmeric powder

1/2 tsp red pepper flakes

Handful of cherry tomatoes, halved 

2 big handful of kale, roughly chopped  

other ingredients

1 small red bell pepper, sliced 

3 button mushrooms, sliced  

Water, as needed

Spring onion, for serving 

Fresh coriander, for serving 


1. Make the marinade for the tempeh by combining the liquid amino acids, apple cider vinegar, sriracha, maple syrup, curry powder, juice from the lemon, and water in a bowl.

2. Dip the tempeh cubes in the marinade. Place the tempeh in an airtight container and pour the remaining mixture over it. Place in the fridge overnight (not necessary but recommended). 

3. Over a high heat, add the pepper, mushrooms and tempeh to a pan with a bit of water. Fry until the tempeh has browned on both sides. The mushrooms and pepper should be soft. 

4. Combine the oats and the cauliflower over medium heat with about 1 1/2 cups water. 

5. Once boiling, bring down to a simmer. Then add the spices and nutritional yeast, stirring often until the cauliflower is tender, for about 5 minutes. You may need to another 1/2 cup of water at this point. 

6. Stir in the kale and tomatoes. Cook for another minute or so. 

7. Transfer the oats into two bowls (or one big bowl which I ended up doing!) and top with the tempeh, mushrooms and bell pepper. Sprinkle some spring onion and coriander. Season with salt and pepper and a bit more nutritional yeast.