Plant-based Protein

Oatmeal with Tempeh and Mushrooms

and dandelions
Average: 5 (2 votes)
(2 votes)
Oatmeal with Tempeh and Mushrooms

Oatmeal with Tempeh and mushrooms - Pithy vegetarian meal

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Health Score:
95 / 100
40 min.

Healthy, because

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Nutritional values

Due to the bitter substances found in dandelion, the herb has a draining effect and promotes digestion. In addition, the work of the gall bladder and liver is stimulated. Sprouts are small bombs of vital substances. They provide lots of vitamins and minerals and thus give your meals an easy nutritional kick.

You can replace the Gouda with other cheeses, such as Parmesan or Cheddar. When the season for fresh dandelions is over, you can use lamb's lettuce, baby spinach or baby chard instead.

1 serving contains
(Percentage of daily recommendation)
Calorie447 cal.(21 %)
Protein29 g(30 %)
Fat25 g(22 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage11.4 g(38 %)
Vitamin A0.4 mg(50 %)
Vitamin D1.5 μg(8 %)
Vitamin E3.7 mg(31 %)
Vitamin K43.1 μg(72 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.9 mg(82 %)
Niacin10.3 mg(86 %)
Vitamin B₆0.4 mg(29 %)
Folate194 μg(65 %)
Pantothenic acid2.2 mg(37 %)
Biotin59.9 μg(133 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C21 mg(22 %)
Potassium829 mg(21 %)
Calcium352 mg(35 %)
Magnesium257 mg(86 %)
Iron7.5 mg(50 %)
Iodine17 μg(9 %)
Zinc5.7 mg(71 %)
Saturated fatty acids6.6 g
Uric acid183 mg
Cholesterol13 mg
Complete sugar4 g


1 ¾ ozs onions (1 small)
2 ¾ ozs Gouda
4 Tbsps olive oil
5 ozs steel cut Oats
3 ½ ozs Soy milk
1 tsp Soy flour
1 tsp salt
1 tsp peppers
1 generous pinch ground paprika
½ tsp herbes de Provence
9 ozs mixed Mushrooms (button, porcini, portobello)
2 ozs Dandelion greens (alternative: chard)
10 ozs Tempeh (fermented soybeans)
1 Tbsp soy sauce
1 oz Sprout
How healthy are the main ingredients?
TempehOatsMushroomSoy milkGoudaonion

Preparation steps


Peel and finely chop the onion. Finely grate the cheese. Heat 1 tablespoon of oil in a frying pan. Sauté onion in it for 2 minutes over medium heat. Add oat flakes and fry lightly for 3-4 minutes until fragrant, turning repeatedly so they don't burn.


Put everything in a bowl and mix with cheese, soy drink and soy flour. Season with salt, bell pepper, paprika and herbs and let swell for 10 minutes.


Meanwhile, clean mushrooms and cut into slices. Clean dandelion, wash, spin dry and cut into strips. Cut tempeh into slices and coat with soy sauce and 1 tablespoon oil.


Place oatmeal mixture in a hot skillet and sauté over medium heat for 5-8 minutes, turning and crumbling constantly, until mixture is relatively dry and crumbly.


In a 2nd pan, heat remaining oil. Fry tempeh in it for 4 minutes on both sides over medium heat. Add mushrooms and dandelion and fry for another 4 minutes. Season with salt and pepper.


Spread oatmeal on plates, put tempeh, mushrooms and dandelion on top. Wash sprouts thoroughly and place decoratively on the plates.