🌱 Tempeh Stir Fry

Tempeh Stir Fry

Calories: 500

Protein: 34 g

Prep: 10 mins  |  Cook Time: 20 mins

Servings: 4

Ingredients

  • Tempeh, cubed: 640g / 22.6 oz / 4 cups

  • Cooked brown rice: 640g / 22.6 oz / 4 cups cooked

  • Broccoli florets: 320g / 11.3 oz / 4 cups

  • Snap peas: 200g / 7 oz / 2 cups

  • Red bell pepper, sliced: 160g / 5.6 oz / 1 large

  • Carrots, julienned: 120g / 4.2 oz / 1 cup

  • Soy sauce (low-sodium): 60ml / 2 fl oz / 4 Tbsp

  • Hoisin sauce: 40g / 1.4 oz / 2.5 Tbsp

  • Sesame oil: 20ml / 0.7 fl oz / 4 tsp

  • Fresh ginger, grated: 15g / 0.5 oz / 1 Tbsp

  • Garlic cloves, minced: 16g / 0.6 oz / 5–6 cloves

  • Chili flakes: 2g / — / 1 tsp

  • Neutral oil: 20ml / 0.7 fl oz / 4 tsp

  • Sesame seeds (garnish): 12g / 0.4 oz / 4 tsp

 

Directions

1. Steam or boil tempeh cubes for 10 minutes to remove bitterness. Drain and pat dry.

2. Mix soy sauce, hoisin, and sesame oil in a bowl. Add half to the tempeh and toss to marinate for 5 minutes.

3. Heat oil in a wok or large skillet over high heat. Sear tempeh 2–3 minutes per side until caramelized and golden. Remove and set aside.

4. In the same pan, stir-fry garlic and ginger 30 seconds. Add broccoli and carrots; stir-fry 4–5 minutes.

5. Add bell pepper and snap peas; stir-fry 2 more minutes. Return tempeh to pan and pour in remaining sauce. Toss everything together over high heat for 1–2 minutes.

6. Serve over brown rice. Garnish with sesame seeds and chili flakes. 

 

Meal Prep Instructions

  • Batch Cook Rice & Tempeh: Cook a full batch of brown rice (stores 5 days in the fridge). Marinate and sear all tempeh at once; store in a container to reheat as needed.

  • Assemble Ahead (Option 1): Combine stir-fry and rice in 4 divided containers. Refrigerate up to 4 days. Reheat in microwave 2–3 minutes or in a pan with a splash of water.

  • Freeze for Later (Option 2): Freeze seared tempeh and cooked rice separately (not the vegetables — they lose texture). Cook fresh veg on serving day and combine everything. Keeps up to 1 month frozen.

Dinner, Vegetarian OptionTameika Gentles