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 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
- 4 tsp sesame seed oil
- 8 oz tempeh, cut into 1/2 in 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 bell pepper, cut into strips
- 1 jalapeño pepper, minced
- ½ can vegetable broth (14.5 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
- 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 oil around pan, then add tempeh, sugar snap peas, broccoli, bell pepper, and jalapeño pepper. Sauté until vegetables are slightly tender, about 5 minutes.
- While veggies and tempeh are cooking, mix vegetable broth, peanut butter, soy sauce, and garlic in a small bowl. Stir mixture into tempeh and veggies in skillet. 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 rice or cauliflower rice.
- For the vegetables: frozen vegetable stir-fry mix, carrots, cauliflower, snow peas, or onions
- For the soy sauce: coconut aminos or teriyaki sauce
Recipe modified from: Weight Watchers Complete Cookbook