Tempeh Stir-Fry with Vegetables
A vibrant, protein-packed stir-fry featuring savory tempeh and crisp vegetables in a ginger-soy sauce. Served over wholesome brown rice, it's a satisfying and healthy vegan dinner ready in under 30 minutes.
For 4 servings
Cook the brown rice.
In a small saucepan, combine the brown rice, 1 cup of water, and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes, or until all the water is absorbed. Keep covered and set aside.
Prepare the vegetables and sauce.
- While the rice cooks, cut the tempeh into 1-inch cubes.
- Chop the broccoli into small florets, thinly slice the bell pepper, and trim the snap peas.
- In a small bowl, whisk together the soy sauce, sesame oil, and 2 tablespoons of water to create the sauce.
Sear the tempeh.
Heat half of the vegetable oil in a large skillet or wok over medium-high heat. Add the cubed tempeh and cook, turning occasionally, until golden brown and slightly crispy on all sides, about 5-7 minutes. Remove the tempeh from the skillet and set aside.
Stir-fry the aromatics and vegetables.
- Add the remaining vegetable oil to the same skillet.
- Add the minced garlic and grated ginger, and sauté for about 30 seconds until fragrant.
- Add the broccoli florets and sliced bell pepper. Stir-fry for 3-4 minutes until they begin to soften.
- Add the snap peas and cook for another 2 minutes until all vegetables are tender-crisp.
TIPKeep the vegetables moving in the pan to ensure they cook evenly without becoming soggy.Combine and finish the stir-fry.
Return the seared tempeh to the skillet with the vegetables. Pour the prepared sauce over everything and toss well to coat. Cook for 1-2 minutes, allowing the sauce to thicken slightly and coat all the ingredients.
Serve over brown rice.
Fluff the cooked brown rice with a fork. Divide the rice evenly among four bowls. Top with the tempeh and vegetable stir-fry. Garnish with freshly sliced scallions before serving.
TIPFor an extra touch, you can sprinkle some toasted sesame seeds on top.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a less bitter flavor, steam the tempeh cubes for 10 minutes before pan-frying. This also helps it absorb the sauce better.
- 2Do not overcrowd the pan when searing the tempeh. Cook in two batches if necessary to get a nice golden-brown crust.
- 3Feel free to add other vegetables like sliced carrots, mushrooms, or bok choy.
- 4This dish is great for meal prep. Store the rice and stir-fry in separate airtight containers in the refrigerator for up to 4 days.
Adapt it for your goals.
Gluten free
Use tamari or coconut aminos instead of soy sauce to make this recipe completely gluten-free.
low carbLow carb
Replace the brown rice with cauliflower rice or serve the stir-fry on its own for a lower-carb meal.
high proteinHigh protein
Add 1 cup of shelled edamame along with the snap peas for an extra boost of plant-based protein.
kid friendlyKid friendly
Cut the vegetables into smaller, bite-sized pieces. You can also add a teaspoon of maple syrup to the sauce for a slightly sweeter flavor.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Tempeh is a complete protein, containing all nine essential amino acids, which is crucial for muscle building, repair, and overall body function.
Supports Gut Health
As a fermented food, tempeh contains prebiotics, which are types of fiber that promote the growth of beneficial gut bacteria, aiding in digestion and overall gut health.
Rich in Fiber
The combination of brown rice and a variety of vegetables provides a high amount of dietary fiber, which helps with satiety, blood sugar regulation, and digestive regularity.
Packed with Vitamins and Minerals
This dish is rich in essential nutrients like iron and calcium from tempeh, and vitamins C, K, and A from the broccoli and bell peppers.
Frequently asked questions
Yes, this tempeh stir-fry is a very healthy and well-balanced meal. It's high in plant-based protein from tempeh, provides complex carbohydrates and fiber from brown rice, and is packed with vitamins and minerals from the fresh vegetables.
