PAN FRIED TEMPEH WITH GARLIC GINGER AND RED PEPPER
This Pan Fried Tempeh With Garlic Ginger And Red Pepper 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 Pan Fried Tempeh With Garlic Ginger And Red Pepper 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, Entrée
SERVING SIZE
1
CUISINE
Asian, Southeast Asian
PREPARATION/TECHNIQUES
Stir-Fry, Pan-Fry,
OCCASION/HOLIDAY
Casual Dinner, Family Reunion, Picnic, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Low Fat, High Fibre, Vegan, Vegetarian, Wheat / Gluten-Free, Organic, Quick & Easy, Kid Friendly
DISH TYPE
Main Course
INGREDIENTS
Here is a list of ingredients for the preparation of Pan Fried Tempeh With Garlic Ginger And Red Pepper:
- 50 grams | 1.76 ounces | tempeh, cubed
- 5 millilitres | 0.25 fluid ounces | ½ tablespoon soy sauce
- 5 grams | 0.05 ounces | ½ garlic clove, minced
- 5 grams | 0.02 ounces | ¼ teaspoon ginger, minced
- 15 millilitres | 0.51 fluid ounces | 1 tablespoon olive oil
- 15 grams | 0.53 ounces | ¼ carrot, julienned
- 20 grams | 0.71 ounces | ¼ red pepper, sliced
FULL NUTRITIONAL INFORMATION
- Calories: 198 kilocalories
- Fat: 15.3 grams
- Saturated Fat: 2.4 grams
- Carbohydrate: 6.4 grams
- Sugar: 1.8 grams
- Fibre: 2.1 grams
- Protein: 10.7 grams
- Sodium: 274 milligrams
- Calcium: 69 milligrams
- Iron: 1.4 milligrams
- Potassium: 260 milligrams
PREPARATION
These steps are followed for the preparation of Pan Fried Tempeh With Garlic Ginger And Red Pepper:
- Marinate The Tempeh: In a small bowl, combine the cubed tempeh with ½ tablespoon 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 tablespoon olive oil in a pan over medium heat.
- Cook The Tempeh: Add the marinated tempeh to the hot pan and stir-fry for 3 to 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 to 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.
PREPARATION TIME
10 minutes
COOKING TIME
8 minutes
TIPS
Here are some helpful tips for the preparation of Pan Fried Tempeh With Garlic Ginger And Red Pepper:
- 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 Vegetables: 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 to 20 minutes or longer in the fridge.
VARIATIONS
- Spicy Tempeh Stir-Fry: Add ½ teaspoon of chilli flakes or a dash of hot sauce to the soy sauce marinade for a spicy kick.
- Sweet And Savoury: Add 1 teaspoon 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 and 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 Refrigerator: 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 prepare the vegetables and marinate the tempeh up to 1 day in advance. Store them separately in the refrigerator and cook when ready to serve.
