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.