Recipe: Tempeh Vegetable Stir Fry
Plate Method eating already takes a slant towards plants, with an emphasis on half your plate being non-starchy veggies. This meal takes it a step further by filling the 1/4 plate protein portion with a protein that is derived from plants.
Tempeh is a fermented soybean product that is minimally processed and serves as a great vegetarian protein source. The texture is firm and chewy, with a slightly tangy or sour flavor from the fermentation. Tempeh is like a sturdier cousin to tofu, the pressed curd made from mashed soybeans traditionally used in stir-fry dishes. It pairs well with bold sauces and marinades, like those common in Asian recipes, such as the soy peanut sauce used here.
If the idea of adding more plant-based meals to your menu has been on your mind, consider giving tempeh a try. This recipe is a great place to start!
Tempeh Vegetable Stir Fry
Serves 2
Ingredients
- 4 tsp sesame seed oil, divided
- 8 oz tempeh, cut into 1/2 inch strips
- ½ lb sugar snap peas (or 2 C sugar snap peas)
- ½ lb broccoli, cut into florets (or 3 C broccoli florets)
- 1 red/yellow/orange bell pepper, cut into thin strips
- 1 jalapeño pepper, deseeded & minced
- 2 tablespoons water
- Half of a 14.5 oz can vegetable broth (roughly 7 oz)
- 2 Tbsp peanut butter
- 3 Tbsp soy sauce
- 3 cloves garlic, minced (or about 6 tsp minced garlic from a jar)
- 1 bunch scallions, chopped
Directions
- Heat large nonstick skillet or wok on stove over high heat until you can add a drop of water and it sizzles on pan.
- Swirl 2 teaspoons of oil around pan and place tempeh strips evenly across the bottom. Cook 2 minutes, flip, and cook an additional minute. Remove tempeh strips to a plate and set aside.
- To the pan, add remaining 2 teaspoons of oil along with sugar snap peas, broccoli, bell pepper, and jalapeño pepper. Sauté vegetables for 2 minutes. Add 2 tablespoons of water and cook until vegetables are slightly tender, about 3 more minutes.
- While veggies are cooking, mix vegetable broth, peanut butter, soy sauce, and garlic in a small bowl.
- Add tempeh back to skillet and stir sauce mixture into tempeh and veggies. Top with scallions.
- Cook, stirring constantly, until veggies and tempeh are well-coated with peanut sauce and scallions are just softened, about 2 minutes.
- Serve warm, alongside prepared quinoa, rice or cauliflower rice.