East AsianPlated meal

Miso Tempeh Paper Parcels

Ginger-miso tempeh, shiitake, edamame and pak choi steamed inside a puffed paper parcel, opened over rice with crisp cucumber.

Eat nowMake-aheadContains gluten, sesame, soy
Hands-on22 minTotal time56 minEnergy748 kcalProtein47g
Recipe details
LightKitchen project

Equipment: Oven, Grater

Keep chilled after cooking

Miso Tempeh Paper Parcels
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Glaze

Rice

Fresh finish

Now we make

Method

Do the night before

  1. 1
    Defrost 80g cooked edamame overnight in the fridge if using frozen
  2. 2
    Defrost 170g cooked brown rice overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

22 min hands-on 56 min altogether
  1. 3
    Cover 20g dried shiitake mushrooms with hot water, soak for 20 minutes until plump, then drain
    πŸ– 1 minπŸ’€ 20 min unattended
  2. 4
    Heat the oven to 210Β°C. Cut one large sheet of baking paper for each portion and fold it in half, then open it again so the crease marks the centre of each parcel
    πŸ– 2 min
  3. 5
    Whisk 18g miso paste, 8ml soy sauce, 5ml sesame oil, finely grated 8g ginger, 10ml rice vinegar and 5g maple syrup. Cut 120g tempeh into thin triangles and toss with the prepared dried shiitake mushrooms, edamame and glaze
    πŸ– 5 min
  4. 6
    Place 140g thinly sliced pak choi on one side of each paper crease and mound the glazed tempeh mixture over it. Fold the paper across, then make small overlapping folds around the open edge until completely sealed.
    πŸ– 5 min
  5. 7
    Bake the parcels on a tray for 16-18 minutes until puffed, then leave them sealed for 2 minutes; opening at the table preserves both the steam and the ginger-miso aroma
    πŸ– 1 minπŸ’€ 19 min unattended
  6. 8
    Warm brown rice with a splash of water until hot and fluffy
    πŸ– 2 min
  7. 9
    Cut 100g cucumber into fine matchsticks and toss with 8ml rice vinegar. Finely slice 20g spring onion and cut ΒΌ sheet nori into thin ribbons
    πŸ– 3 min
  8. 10
    Set each closed parcel beside the warm rice. Open the paper carefully away from the face, spoon the steamed tempeh, mushrooms and greens over the rice, then add the cold cucumber, spring onion and nori ribbons
    πŸ– 3 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin KPhosphorusFolate
Lower inVitamin E

Worth noticing: Saturated Fat and Sodium use more than half of the daily limit in this portion.

Calories

748kcal

36%
Top contributors
Tempeh Β· 34%Brown Rice Β· 26%Edamame Β· 12%
25% cal

Protein

46.7g

74%
Top contributors
Tempeh Β· 51%Edamame Β· 20%Brown Rice Β· 10%
43% cal

Carbs

81.1g

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Brown Rice Β· 46%Shiitake Β· 16%Tempeh Β· 10%
32% cal

Fat

26.3g

38%
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Tempeh Β· 52%Sesame Oil Β· 19%Edamame Β· 16%

Small numbers, big impact

Everyday essentials

Fibre13.04g
44%
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Edamame Β· 32%Brown Rice Β· 21%Shiitake Β· 18%
Vitamin B120.20ΞΌg
8%
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Tempeh Β· 84%Nori Β· 8%Miso Paste Β· 7%
Vitamin D0.80ΞΌg
5%
Top contributors
Shiitake Β· 97%Nori Β· 3%
Iodine0.00ΞΌg
0%
Iron8.52mg
47%
Top contributors
Tempeh Β· 30%Edamame Β· 21%Pak Choi Β· 13%
Zinc6.84mg
62%
Top contributors
Tempeh Β· 28%Shiitake Β· 22%Brown Rice Β· 17%
Calcium370.82mg
37%
Top contributors
Pak Choi Β· 40%Tempeh Β· 31%Edamame Β· 14%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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