ZESTY BROCCOLI AND TEMPEH NOURISHING STIR FRY
Zesty Broccoli And Tempeh Nourishing Stir Fry is a quick and nourishing plant-based meal that brings together nutty, protein-rich Tempeh and fresh, vibrant broccoli. Cooked with a hint of Garlic and a splash of soy sauce, this one-pan dish is perfectly balanced in flavour, savoury, slightly earthy and subtly umami. The dish is naturally high in fibre and plant-based protein, making it a satisfying choice for vegan and vegetarian diets alike. It’s gluten-free when using tamari and comes together in under 15 minutes, making it ideal for weeknight meals or meal prepping. The simplicity of the ingredients allows the flavours to shine, while the combination of textures keeps every bite interesting. This Zesty Broccoli And Tempeh Nourishing Stir Fry is delicious on its own or served over grains like brown rice or quinoa and can easily be customised with extra veggies or spices for an added kick.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Asian
PREPARATION/TECHNIQUES
Stir-Fry, One-Pot Wonders
OCCASION/HOLIDAY
Spring, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, High Fibre, Quick & Easy, Wheat / Gluten-Free, Low Fat
DISH TYPE
Main Course
INGREDIENTS
Here is a list of ingredients for the preparation of Zesty Broccoli And Tempeh Nourishing Stir Fry:
- 100 grams | 3.53 ounces | tempeh, cubed
- 36 grams | 1.27 ounces | ½ cup broccoli
- 3 grams | 0.11 ounces | 1 garlic clove, minced
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon soy sauce
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 356 kilocalories
- Protein: 24.3 grams
- Fat: 20.0 grams
- Saturated Fat: 5.2 grams
- Carbohydrate: 14.7 grams
- Sugars: 3.3 grams
- Fibre: 3.0 grams
- Sodium: 964 milligrams
PREPARATION
These steps are followed for the preparation of Zesty Broccoli And Tempeh Nourishing Stir Fry:
- Prepare The Ingredients: Cube the Tempeh and chop the broccoli into bite-sized florets. Mince the Garlic and set aside.
- Heat The Oil: In a non-stick frying pan or wok, heat olive oil over medium heat for 30 seconds.
- Sauté The Tempeh: Add cubed Tempeh to the pan and cook for 5 to 6 minutes, turning occasionally until golden brown on most sides.
- Add Broccoli: Stir in the broccoli and continue stir-frying for 3 to 4 minutes until bright green and slightly tender.
- Flavour The Dish: Add minced Garlic and soy sauce, stirring well to coat the Tempeh and broccoli evenly.
- Cook Briefly: Let everything cook for another 1 to 2 minutes until aromatic and heated through.
- Serve Hot: Plate immediately, optionally topped with sesame seeds or a squeeze of lemon or lime.
PREPARATION TIME
5 minutes
COOKING TIME
12 minutes
TIPS
Here are some helpful tips for Zesty Broccoli And Tempeh Nourishing Stir Fry:
- Steam Broccoli:Steam broccoli slightly beforehand if you prefer a softer texture
- Preheat The Pan:The pan should be hot before adding Tempeh to ensure proper browning
- Flip Tempeh Gently:Use tongs or a spatula to flip Tempeh gently to prevent crumbling
- Add Garlic Later:Add Garlic later to avoid burning and preserve flavour.
- Use Tamari:Use tamari instead of soy sauce to keep it gluten-free.
VARIATIONS
- Extra Vegetable: Add carrots, bell peppers, or sugar snap peas.
- Spicy Kick: Include chilli flakes or fresh red chilli.
- Protein Switch: Replace Tempeh with tofu, seitan or edamame.
- Add Crunch: Top with roasted peanuts or cashews.
- Sauce It Up: Stir in a spoonful of hoisin or tahini for a different twist.
- Grain Base: Serve over brown rice, quinoa or cauliflower rice for a fuller meal.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freeze: Freeze cooked Tempeh and broccoli together for up to 1 month. Thaw overnight in the refrigerator before reheating.
- Reheating: Warm in a skillet over medium heat or microwave on low to retain moisture.
- Meal Preparation Tip: Prepare in advance and portion with rice or grain for convenient lunches or dinners.
