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TEMPEH STIR-FRY
07

TEMPEH STIR-FRY

NUTRITION
HEALTHY RECIPES
Jan 30, 2025

TEMPEH STIR-FRY

This Tempeh Stir-Fry is a healthy and flavourful dish packed with plant-based protein and vibrant vegetables. Tempeh marinated in soy sauce with ginger and garlic adds a satisfying bite and rich umami taste. The stir-fried carrot and red pepper provide a fresh crunch, while the olive oil helps to lightly sauté the ingredients, keeping the dish light and nutritious. This dish is perfect for a quick lunch or dinner. This stir-fry is both filling and nourishing, made with only a few simple ingredients and minimal cooking time. It’s a great go-to meal for busy days.

RECIPE CATEGORY

Lunch, Dinner, Snack, Entrée

SERVING SIZE

1 serving

CUISINE

Asian, Southeast Asian, Global

PREPARATION/TECHNIQUES

Stir-Fry, Pan-Fry, Quick & Easy

OCCASION/HOLIDAY

Everyday, Weeknight Dinner, Family Meal, Quick Lunch, Picnic, Summer BBQ, Vegan Celebration

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Low Fat, High Fibre, Vegan, Vegetarian, Gluten-Free, Organic, Quick & Easy, Kid Friendly

DISH TYPE

Stir-Fry, Entrée, Side

INGREDIENTS

There are the following ingredients for Tempeh Stir-Fry:

  • 50g tempeh, cubed
  • ½ tbsp soy sauce (use tamari for gluten-free)
  • ½ garlic clove, minced
  • ¼ tsp ginger, minced
  • 1 tbsp olive oil
  • ¼ carrot, julienned
  • ¼ red pepper, sliced

FULL NUTRITIONAL INFORMATION

  • Calories: 150
  • Protein: 8g
  • Carbohydrates: 8g
  • Sugars: 3g
  • Fats: 10g
  • Fibre: 3g
  • Sodium: 400mg

PREPARATION

  • Marinate The Tempeh: In a small bowl, combine the cubed tempeh with ½ tbsp soy sauce, minced garlic and minced ginger. Toss to coat the tempeh evenly and let it rest for 5 minutes to absorb the flavours.
  • Prepare The Vegetables: Julienne ¼ carrot and slice ¼ red pepper into thin strips.
  • Heat The Oil: Heat 1 tbsp olive oil in a pan over medium heat.
  • Cook The Tempeh: Add the marinated tempeh to the hot pan and stir-fry for 3-4 minutes, until golden brown on all sides.
  • Add Vegetables: Toss in the julienned carrot and red pepper slices. Stir-fry for an additional 3-4 minutes until the vegetables are tender but still slightly crisp.
  • Serve Hot: Transfer the stir-fry to a plate and enjoy immediately as a light meal, or serve over rice or noodles for a more substantial dish.

PREP TIME

10 minutes

COOKING TIME

8 minutes

TIPS

  • Crispy Tempeh: For a crispier texture, fry the tempeh cubes in the pan first, remove them and then stir-fry the vegetables before combining everything at the end.
  • Soy Sauce Substitution: Use tamari for a gluten-free version or coconut aminos for a lower-sodium option.
  • Add More Veggies: Feel free to add other vegetables like broccoli, snap peas or mushrooms to increase the nutrient content and bulk of the stir-fry.
  • Marinate For Longer: For deeper flavour, marinate the tempeh for 15-20 minutes or longer in the fridge.

VARIATIONS

  • Spicy Tempeh Stir-Fry: Add ½ tsp of chilli flakes or a dash of hot sauce to the soy sauce marinade for a spicy kick.
  • Sweet And Savoury: Add 1 tsp of maple syrup or honey (for non-vegans) to the marinade for a touch of sweetness.
  • Citrus Twist: Add a splash of lime or lemon juice to brighten up the dish and give it a zesty finish.
  • Herbal Infusion: Toss in fresh herbs like basil or cilantro at the end for a fresh, aromatic touch.
  • Noodle Stir-Fry: Serve the stir-fry over rice noodles or toss the cooked stir-fry with soba noodles for a complete meal.

PREPPING AND STORAGE

  • In The Fridge: Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave.
  • Freezing: This stir-fry is best eaten fresh, but you can freeze the cooked tempeh separately for up to 1 month. Defrost and reheat before adding fresh vegetables for a quick meal.
  • Make Ahead: You can prep the vegetables and marinate the tempeh up to 1 day in advance. Store them separately in the fridge and cook when ready to serve.

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