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Nutritionist Review: Soulara Peri-Peri Tempeh with Portuguese Rice

Updated on Jul 12, 2022

Soulara is a convenient meal delivery service with a difference. Firstly, Soulara is a subscription-based model requiring you to sign up and choose a number of meals you’d like delivered weekly.

Secondly, Soulara is 100% plant-based and free of any refined or highly processed ingredients such as sugar, additives and preservatives. A number of their meals are also gluten-free and all their range is dairy-free.

In this article, I review the nutrition content and taste of Soulara’s Peri-Peri Tempeh with Portuguese Rice.

Was the Peri-Peri Tempeh with Portuguese Rice nutritious?

Soulara’s Peri-Peri Tempeh with Portuguese Rice sounds promising: “Mediterranean peri-peri spiced tempeh bites served with detoxifying greens and a bed of nourishing miso infused rice.”

Heading straight to the ingredients, I’m immediately disappointed that the detoxifying greens only consist of kale. Of course, a nutritious vegetable that does assist with liver detoxification but I imagined there would be a bit more variety.

I’m also curious as to what is in the Peri-peri sauce listed on the label but the ingredients aren’t noted. This seems to be a reoccurring oversight by Soulara.

As mentioned in my previous Soulara reviews, it would also be good to know the source of the tempeh. Is it organic or GMO? Does it contain wheat? Tempeh does have many health benefits such as digestive function, cholesterol health, bone maintenance and hormone balance. However, genetically modified soy has been associated with negative health effects including hormone imbalances and reproductive issues. As a nutritionist, I only recommend organic soy consumption, particularly if it is one of your main protein sources and eaten frequently as it is for many vegans and vegetarians.

The serving size of Soulara’s Peri-Peri Tempeh with Portuguese Rice is 350g and consists of 470 calories. It is about 50% carbohydrates with the addition of basmati rice.

While not in their High Protein Range, this meal contains 28g of protein which is reasonably good for a vegan meal. The fat content of the meal is 15g, coming from quality dietary sources.

The meal also contains nutritious aromatics such as shallots, onion, garlic, miso and olive oil. This will not only increase the micronutrients in the meal but also boost the flavour.

How convenient is the Soulara range?

After ordering, Soulara meals are delivered straight to your doorstep once a week. Unlike many ready-made meal providers, Soulara’s meals are all fresh and can be eaten cold or microwaved for a few minutes.

As mentioned, Soulara is a subscription service that requires you to choose the number of meals you would like delivered from their meal plan. While you may be hesitant about committing to a subscription service, you can pause or cancel the meal delivery without any penalties.

The meals are all packed well to ensure safe transport and delivered by a third-party courier service. To ensure your meals arrive at the right address, Soulara email confirmation of the delivery along with images. This is particularly great if you’re not at home at the time of delivery.

How was the taste of Soulara Peri-Peri Tempeh with Portuguese Rice?

The Soulara Peri-Peri Tempeh was one of the more flavoursome meals of the range that I tried thanks to the chilli hit. The garlic and onion flavours filled my kitchen immediately.

There is good variation in the textures with pieces of veggies and the rice isn’t at all gluggy. Unfortunately, like the tempeh in the meals I tried, the tempeh is dry and cardboard-like. There also isn’t any relief from a sauce.

The flavours are delicious and you certainly taste the chilli, so if you like some heat, you may enjoy this meal.

Have a question? Contact us
Sarah Appleford
Sarah Appleford
Sarah Appleford is a registered clinical nutritionist who believes achieving optimal health and wellbeing relies on living with intention.

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  1. Lauren Herbert
    Lauren Herbert

    Agree on the Tempeh, very spongy.