Looking for an everyday meal that’s packed with antioxidants for muscle recovery? Try Pomegranate-Glazed Tempeh Kebab Bowls! This deliciously sweet and tart recipe uses 100% fruit juice and fresh herbs for extra flavor (and health benefits!).
Disclosure: I received free samples of POM Wonderful mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by POM Wonderful and am eligible to win prizes associated with the contest. I was not compensated for my time.
One cooking lesson I’ve really started to take to heart? Nix the preconceived limitations. (Like the myth that fruit is only for sweet drinks, smoothies, and dessert.) This Pomegranate-Glazed Tempeh Kebab recipe is one way to go savory with your fruit juice. Life’s more fun when you’re breaking the rules!
I like to make this bowl after a long day of skiing or hiking, when I need the power of antioxidants, carbohydrates, and protein to help recharge my muscles. POM Wonderful 100% Pomegranate Juice happens to contain unique polyphenols that early research suggests have promising results for post-workout muscle strength recovery. (In part because the pomegranate is whole-pressed, meaning a unique blend of polyphenol antioxidants from two whole pomegranates—including its fruit, pith and rind—is found in each 8 oz bottle.) Pomegranate juice is also a good source of potassium. Each 8 oz bottle contains as much of the electrolyte as a medium banana!
So how does pomegranate actually work its muscle-recovery magic? Certain types of polyphenol antioxidants, like those found in pomegranate juice, may help increase nitric oxide bioavailability by protecting it from breaking down in the body. Nitric oxide helps your body get the oxygen and nutrients it needs during movement. (Although the research reported is promising, additional clinical studies are needed to establish causation and the potential impact of pomegranate polyphenols and exercise.)
Whether you need a cure for achy muscles or winter boredom, these Pomegranate-Glazed Tempeh Kebab Bowls are the most delicious way to cook outside the box.
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Tempeh kebabs with pomegranate glaze and sautéed vegetables. This healthy, vegetarian meal is served with fresh herbs and fiber-rich brown rice.
- 2 cups POM Wonderful 100% Pomegranate Juice
- 1 Halos Mandarin Orange (juice)
- 1 teaspoon grated ginger
- 1 block tempeh, sliced into 12 rectangular pieces
- 1/2 cup sliced red onion
- 2 carrots, peeled and sliced into strips
- 1 cup chopped red cabbage
- 1 teaspoon cumin
- 1/2 teaspoon cayenne pepper (optional)
- salt and pepper to taste
- 1 cup cooked brown rice (thaw frozen brown rice if desired)
- 1/2 cup plain yogurt (use dairy-free yogurt for vegan option)
- 1/4 cup parsley, chopped
- 1/4 cup fresh mint leaves, chopped
Combine pomegranate juice, juice of mandarin orange, and ginger in a small pot. Bring to a boil and then reduce heat to low and simmer until the sauce is reduced to about half the original volume (about 45 minutes). Remove from heat and set aside.
Skewer the tempeh and brush the glaze onto all sides. Place the skewers on a grill or grill pan (or cook in a hot skillet), rotating and brushing tempeh with additional pomegranate glaze throughout. (Reserve at least 1/4 cup of the glaze to use for vegetables and serving.) Once tempeh is cooked, remove skewers from heat and set aside.
In the meantime, add 2 tablespoons remaining pomegranate glaze to a hot skillet. Add onions and carrots and cook 5-7 minutes. Add cabbage, cumin, cayenne, and salt and pepper and cook until vegetables are tender.
Divide brown rice between two bowls and top with vegetables and tempeh. Serve with plain yogurt, parsley, and fresh mint. Drizzle with remaining pomegranate glaze. Enjoy!
What do you think? Would you try pomegranate juice in a savory dish?