Tempeh stir-fry
Browned tempeh with broccoli and red pepper in a ginger soy glaze.
- Hands-on
- 20 min
- Total time
29 min, show breakdown
- Prep 12 min
- Cook 12 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 13
- Cost/serving
- $3.32
Per serving
- Calories
- 382
- Protein
- 28 g
- Fiber
- 10 g
- Net carbs
- 13 g
- Fat
- 23 g
High in (% Daily Value per serving): Vitamin C 180%, Vitamin K 110%, Riboflavin (B2) 46%, Vitamin B6 39%, Magnesium 32%, Folate 31%, Niacin (B3) 30%, Iron 26%, Potassium 21%, Vitamin E 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, nut-free.
Ingredients for 2
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
- 1 block tempeh (227 g)
2 cups broccoli (182 g)
Same amount as: 480 mL, about ½ crown.
- 1 medium red bell pepper (120 g)
2 cloves garlic, smashed (6 g)
Same amount as: 2 tsp fresh minced garlic, 1 tsp jarred minced garlic, ¼ tsp garlic powder.
1 tbsp fresh ginger, grated (6 g)
Same amount as: 15 mL, ¼ tsp ground ginger.
- 2 medium green onions (30 g)
1½ tbsp soy sauce (24 g)
Same amount as: 20 mL.
1 tbsp rice vinegar, unseasoned (15 g)
Same amount as: 15 mL.
1 tsp cornstarch (2.7 g)
Same amount as: 5 mL.
3 tbsp water (45 g)
Same amount as: 45 mL.
1 tbsp vegetable oil (canola) (14 g)
Same amount as: 15 mL.
1 tsp toasted sesame oil (4.5 g)
Same amount as: 5 mL.
1 tsp sesame seeds (3 g)
Same amount as: 5 mL.
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
- soy sauce
- coconut aminos: About 65% less sodium, and gluten-free. A little sweeter (1 g sugar per teaspoon).
- liquid aminos: Gluten-free and unfermented. Sodium is about the same as soy sauce.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. More than 2 servings crowds the pan and steams. Cook in two rounds.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (340 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 382 | ||
| Total fat | 23 g | 29% | |
| Saturated fat | 3.5 g | 18% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 706 mg | 31% | |
| Total carbohydrate | 23 g | 8% | |
| Dietary fiber | 10 g | 36% | |
| Total sugars | 4.5 g | ||
| Net carbs† | 13 g | ||
| Protein | 28 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 209 mg | 16% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 1,007 mg | 21% | |
| Vitamin A | 130 mcg | 14% | |
| Vitamin C | 162 mg | 180% | |
| Vitamin E | 3 mg | 20% | |
| Vitamin K | 132 mcg | 110% | |
| Thiamin (B1) | 0.22 mg | 18% | |
| Riboflavin (B2) | 0.6 mg | 46% | |
| Niacin (B3) | 4.8 mg | 30% | |
| Vitamin B6 | 0.66 mg | 39% | |
| Folate | 126 mcg | 31% | |
| Vitamin B12 | 0.09 mcg | 4% | |
| Magnesium | 134 mg | 32% | |
| Zinc | 2.1 mg | 19% | |
| Selenium | 3.6 mcg | 6% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Cut the tempeh into 1 cm (½ in) cubes. Cut the broccoli into small florets and the pepper into strips. Mince the garlic, grate the ginger and slice the green onions.
Stir the soy sauce, vinegar, cornstarch and water in a cup.
Heat the vegetable oil in the pan on high until it shimmers. Add the tempeh in one layer. Cook 4 minutes, tossing every minute.
Done looks like: Golden brown on most sides. Add the broccoli and pepper. Toss 3 minutes.
Done looks like: Broccoli bright green and crisp-tender. Push everything aside. Add the garlic, ginger and white parts of the green onion to the gap. Stir 30 seconds.
Stir the sauce again and pour it in. Toss 1 minute.
Done looks like: Sauce thickens, turns glossy and coats everything. Take off the heat. Add the sesame oil, green onion tops and sesame seeds.
Equipment
Large frying pan or skillet, 30 cm (12 in) $25–60
What to look for
- Wide flat base so food cooks in one layer
- Stainless steel or cast iron for high heat
Skip: Woks on flat electric stoves; they do not heat evenly there.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Bitter tempeh | Some brands taste bitter straight from the pack. | Next time, simmer the cubes in water for 10 minutes and drain before frying. |
| Soggy vegetables | Pan not hot enough, or crowded. | Preheat until the oil shimmers. Cook in two rounds for more servings. |
| Lumpy sauce | Cornstarch settled in the cup. | Stir the sauce right before pouring. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 20 min, total 29 min. | 382 kcal 28 g protein 10 g fiber 13 g net carbs 23 g fat |
| Gluten-free | Tamari instead of soy sauce. Hands-on 20 min, total 29 min. | 383 kcal 28 g protein 10 g fiber 13 g net carbs 23 g fat |
| Higher carb | Add cooked white rice (microwave pouch). Hands-on 20 min, total 29 min. | 545 kcal 31 g protein 11 g fiber 48 g net carbs 23 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.