If you are vegan, vegetarian or just simply looking for a healthy swap for chicken in a stir fry, tempeh makes for a great substitute. Tempeh is traditionally made from fermented soy beans, but you can also find tempeh products that are made with quinoa, sesame, black beans, and other grains. Tempeh is quite similar to tofu, but it has a more full and meatier texture. Through the fermentation process the beans / grains are formed together into what looks like a veggie patty. This fermentation process allows the nutrients within the tempeh to be more bioavailable, it is a great source of B vitamins and essential fatty acids. It is also a great source of protein, fiber, and carbohydrates. The beneficial enzymes created through the fermentation process allows the tempeh to be an easily digestible plant based protein.
Serves: 4
Total Time: 30 minutes
Ingredients:
1 tbsp sesame oil
2 cloves of garlic, minced
2 tsp fresh ginger, minced
½ red onion, diced
1 cup broccoli, cut into florets
2 cups cooked brown rice
1 cup carrots, chopped
5 shiitake mushrooms, thinly sliced
1 package of tempeh (I love Noble Bean)
Seasonings: sea salt, pepper, paprika, onion powder, garlic powder, chili flakes
Optional toppings: green onion, sesame seeds, chili flakes
Teriyaki sauce:
½ cup tamari (or soy sauce)
½ cup vegetable or chicken stock
1 tbsp arrowroot starch (or tapioca starch / corn starch)
1 tbsp maple syrup or coconut sugar
2 cloves of garlic, minced
1 tsp freshly grated ginger
2 tbsp rice vinegar
Instructions for stir fry:
Mix together the sauce ingredients in a bowl and set aside.
Chop the tempeh up into cubes and toss in a bowl with sea salt, pepper, onion powder, garlic powder, paprika, and chilli flakes.
Heat up a large wok or large sized frying pan, add in 1 tbsp of sesame oil and red onion. Cook for about 5 minutes, until the onion is translucent. Then add ginger and garlic, cook for another couple minutes.
Then add in broccoli, carrots, and tempeh. Allow to cook for 5 - 7 minutes.
Then add in the mushrooms. Cook for another 5 minutes.
Then add in the sauce, cook for another 2 minutes or until the sauce starts to thicken.
Then remove from heat right away to ensure the sauce doesn’t get too thick and sticky.
You can add the rice to the pan and mix everything together or you can serve the stir fry over rice.
Top with green onion, chilli flakes, and sesame seeds.
Did you make this recipe?
I would love to see how it turned out!
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