Pan-Seared Tempeh Stir-Fry
Golden cubes of protein-rich tempeh stir-fried with broccoli florets, bell peppers, and scallions in a light garlic-ginger glaze over cauliflower rice.
- Prep: 15 min
- Cook: 15 min
- Total: 30 min
- Servings: 8
- Cuisine: Chinese
- Difficulty: Easy
- Cost: $7.44/serving
Dietary
- Vegetarian
- Vegan
- Gluten-Free
- Dairy-Free
- Nut-Free
- Egg-Free
- Pescatarian
- Low-Calorie
- Low-Carb
- Low-Sugar
- Low-Saturated-Fat
- Low-Sodium
- High-Protein
- Halal
- Kosher
- High-Fiber
- Low-Cholesterol
- Low-Fat
Tags
- stir-fry
- quick
- healthy
- savory
Ingredients
- 5 package tempeh (cubed)
- 2 tablespoon sesame oil (toasted)
- 2 head broccoli (florets)
- 2 red bell peppers (seeded and sliced)
- 1 bunch green onions (chopped)
- 2 tablespoon ginger (minced)
- 4 clove garlic (minced)
- 3 tablespoon tamari (reduced-sodium)
- 0.5 cup water
- 4 package riced cauliflower
Instructions
- Microwave or steam the 4 bags of riced cauliflower according to package instructions until heated through, about 5 minutes, then keep warm in a covered serving dish.
- Heat 1 tablespoon of the sesame oil in a very large nonstick skillet or wok over medium-high heat. Add the cubed tempeh and cook for 6 to 8 minutes, turning occasionally until golden brown on all sides. Transfer tempeh to a plate.
- Add the remaining 1 tablespoon of sesame oil to the skillet. Sauté the broccoli florets and sliced red bell peppers for 4 minutes until crisp-tender.
- Add the minced garlic, minced ginger, and green onions, stirring constantly for 1 minute until aromatic.
- Return the browned tempeh to the skillet. Pour in 3 tablespoons of reduced-sodium tamari and 1/2 cup of water, tossing everything together for 2 minutes until glossy and heated through. Serve over the steamed riced cauliflower.
Notes
Steaming the tempeh before cubing softens its natural bitterness if desired.
Nutrition (per serving)
- Calories: 414
- Protein: 38.6 g
- Carbohydrates: 34.5 g
- Fat: 13.5 g
- Fiber: 18.3 g
- Sodium: 478 mg
- Saturated Fat: 2.2 g
- Sugar: 7.9 g