Stir Fried Tempeh and Vegetables
Elevate your weeknight dinner routine with this vibrant and nutrient-packed Stir Fried Tempeh and Vegetables recipe! Featuring protein-rich tempeh marinated in a savory blend of soy sauce, sesame oil, and a touch of sweetness from honey or maple syrup, this dish delivers bold, satisfying flavors. A medley of colorful vegetables—red bell pepper, broccoli, carrots, and green beans—are stir-fried to crisp-tender perfection with aromatic garlic and ginger. Tossed in a glossy, homemade stir-fry sauce and topped with toasted sesame seeds and scallions, this quick and easy dish is ready in just 30 minutes. Serve it over fluffy steamed rice or noodles for a wholesome, plant-based meal that’s perfect for busy weeknights. Healthy, versatile, and bursting with fresh ingredients, this recipe is a go-to favorite for lovers of Asian-inspired cuisine!
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Recipe Information
Ingredients
- 250 grams tempeh
- 4 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon honey or maple syrup
- 1 teaspoon cornstarch
- 2 tablespoons water
- 1 large red bell pepper
- 200 grams broccoli florets
- 1 medium carrot
- 150 grams green beans
- 1 teaspoon (minced) ginger
- 3 small (minced) garlic cloves
- 2 tablespoons vegetable oil
- 1 teaspoon (optional) sesame seeds
- 2 stalks (sliced, for garnish) scallions
Instructions
Cut the tempeh into bite-sized cubes. In a small bowl, mix 2 tablespoons of soy sauce, 1/2 tablespoon of sesame oil, and 1/2 tablespoon of honey or maple syrup. Toss the tempeh in this marinade and set aside for 10 minutes.
While the tempeh marinates, prepare the vegetables: chop the red bell pepper into strips, cut the broccoli into small florets, peel and slice the carrot into thin rounds, and trim the green beans into 2-inch pieces.
In a separate bowl, make the stir fry sauce by whisking together the remaining 2 tablespoons of soy sauce, 1/2 tablespoon of honey or maple syrup, 1 teaspoon of cornstarch, and 2 tablespoons of water. Set aside.
Heat 1 tablespoon of vegetable oil in a large non-stick skillet or wok over medium-high heat. Add the marinated tempeh and cook for 3-4 minutes on each side, or until golden brown. Remove the tempeh from the skillet and set aside.
Add the remaining 1 tablespoon of vegetable oil to the skillet. Stir in the minced garlic and ginger, cooking for about 30 seconds until fragrant.
Add the prepared vegetables to the skillet. Stir fry for 5-7 minutes, stirring frequently, until the vegetables are tender but still crisp.
Return the cooked tempeh to the skillet, then pour in the prepared stir fry sauce. Stir well to coat the tempeh and vegetables evenly. Cook for another 2-3 minutes until the sauce has thickened slightly.
Transfer the stir fry to a serving dish. Sprinkle with sesame seeds (if using) and garnish with sliced scallions. Serve hot on its own or over steamed rice or noodles.
Nutrition Facts
Calories |
295 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.7 g | 23% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 613 mg | 27% | |
| Total Carbohydrate | 23.2 g | 8% | |
| Dietary Fiber | 7.7 g | 28% | |
| Total Sugars | 9.9 g | ||
| Protein | 16.8 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 131 mg | 10% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 605 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
