Tempeh and Vegetable Stir-fry
A vibrant, protein-packed vegan stir-fry featuring crispy tempeh, fresh zucchini, and kale. The savory, tangy sauce is made from scratch with fresh tomatoes, ginger, and garlic for a healthy and satisfying weeknight meal.
For 4 servings
5 steps. 15 minutes total.
- 1
Step 1
- a.Prepare the stir-fry sauce
- b.In a small bowl, whisk together the pureed tomato, grated ginger, minced garlic, rice vinegar, maple syrup, salt, and black pepper.
- c.Set the sauce aside.
- 2
Step 2
- a.Cook the tempeh
- b.Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat.
- c.Add the cubed tempeh and cook for 5-7 minutes, stirring occasionally, until golden brown and crispy on all sides.
- d.Remove the tempeh from the skillet and set it aside.
- 3
Step 3
- a.Stir-fry the vegetables
- b.Add the remaining 1 tablespoon of sesame oil to the same skillet.
- c.Add the sliced zucchini and cook for 3-4 minutes, until tender-crisp.
- d.Add the chopped kale and stir-fry for another 1-2 minutes, until it just begins to wilt.
- 4
Step 4
- a.Combine and finish
- b.Return the cooked tempeh to the skillet with the vegetables.
- c.Pour the prepared sauce over everything and stir well to coat.
- d.Cook for 1-2 minutes more, allowing the sauce to thicken slightly and coat all the ingredients.
- 5
Step 5
- a.Serve
- b.Divide the stir-fry among four bowls.
- c.Garnish with sesame seeds and serve immediately, ideally with brown rice or quinoa.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra crispy tempeh, steam the block for 10 minutes before cubing. This helps it absorb flavors better and removes any bitterness.
- 2Don't overcrowd the pan when cooking the tempeh or vegetables. Cook in batches if necessary to ensure everything gets nicely browned.
- 3Feel free to add other vegetables like bell peppers, broccoli, or carrots. Add harder vegetables like carrots first.
- 4This recipe is great for meal prep. Store the stir-fry in an airtight container in the fridge for up to 4 days.
Adapt it for your goals.
Spicy
Add 1/2 teaspoon of red chili flakes to the sauce for a bit of heat.
high proteinHigh protein
Add 1 cup of shelled edamame along with the zucchini for an extra protein boost.
gluten freeGluten free
This recipe is naturally gluten-free. Just ensure your brand of tempeh is certified gluten-free as some may contain grains.
quickQuick
To save time, use pre-chopped zucchini and kale from the grocery store.
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 repair, immune function, and overall body maintenance.
Rich in Fiber
The combination of tempeh, kale, and zucchini provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps with satiety.
Packed with Vitamins and Minerals
Kale is a powerhouse of vitamins K, A, and C, while zucchini offers potassium and antioxidants. This dish supports bone health, vision, and immune function.
Supports Heart Health
This recipe is low in sodium and free of cholesterol. The soy isoflavones in tempeh have been linked to reduced cholesterol levels, supporting cardiovascular health.
Frequently asked questions
Yes, it's a very healthy dish. It's packed with plant-based protein from tempeh, fiber from the vegetables, and healthy fats from sesame oil. The homemade sauce avoids the high sodium and preservatives found in many store-bought versions.