Tempeh stir-fry recipe

Living the plant-based food life or just looking for some nutritional variety? Tempeh is a great way to get quality protein with additional nutrients, including prebiotic fiber to help support digestive health.

Fiber also supports your microbiome, the genetic material of all the microbes — bacteria, fungi, protozoa, and viruses — that live on and inside the human body. Try this flavor-packed stir-fry recipe for your next family dinner night.

Servings: 6

Ingredients

Soy ginger sauce

  • 1 cup soy sauce
  • ½ cup rice wine vinegar
  • 2 tablespoons garlic, grated
  • ¼ cup ginger, grated
  • 1 tablespoon sesame oil
  • 1 tablespoon sugar

Stir-fry

  • 4 cups cooked black, brown, or white rice
  • 2 tablespoons extra-virgin olive oil
  • 2 cups red onion, cut in half then cut into ⅛-inch strips
  • 1 cup red bell pepper, cut into ⅛-inch strips
  • 1 tablespoon ginger, grated
  • 2 tablespoons garlic, minced
  • 3 cups tempeh (or 12 to 16 ounces of cooked chicken, steak, pork, or shrimp)
  • 2 cups mushrooms, sliced into ⅛-inch pieces
  • 2 cups carrots, shredded
  • 1 cup sunchokes
  • 6 cups baby spinach or kale
  • ¼ cup toasted sliced almonds (toast in a 350-degree oven for 5 to 7 minutes)
  • Optional: fresh chopped cilantro

Directions

  1. In a small saucepan, mix all ingredients for the soy ginger sauce together and gently heat, just until warm, to help the sugar dissolve. Once sugar is dissolved, remove from heat. Reserve in a storage container. You’ll only need 1 cup of sauce for this recipe.
  2. Cook rice as directed on the package. Heat saute pan or wok on high heat; add oil (there should be a little smoke coming off the pan), onions, and red bell peppers, and cook for 1 minute.
  3. Add ginger and garlic. Continue to cook for 30 more seconds.
  4. Add tempeh or protein of choice and the rest of the vegetables, except for spinach or kale, and cook for 3 to 4 minutes.
  5. Turn heat down and add cooked rice. Cook together for 30 seconds.
  6. Add the soy ginger sauce and mix in thoroughly.
  7. Finish by adding in the cilantro, and spinach or kale. Just wilt the greens and adjust seasoning with kosher salt. Top with sliced almonds.

Nutrition facts

540 calories; 30 g protein; 70 g carbohydrates; 7 g fiber; 20 g fat

Customize this recipe for your goals

  • Stay active: Squeeze the juice from one to two fresh orange slices over your stir-fry for some additional flavor and a vitamin C boost.
  • Destress: Bring this antioxidant-rich recipe up a step with a cup or two of chopped broccoli. You’ll get extra antioxidants to protect your body against oxidative stress, plus the extra fiber is great for overall digestive health, controlling blood sugar levels, and increasing satiety.
  • Maximize performance: Sprinkle some nutritional yeast on top for an extra punch of protein, vitamins, minerals, and other health-promoting nutrients.

Interested in more ways to stay healthy at home? Visit exosathome.com for workouts, mindset practices, and more.

About the Author

Michael Ferguson

Michael Ferguson, DTR, is the director of culinary operations at EXOS. He develops and oversees nutritional customization, kitchen / restaurant design, contract review, recipe development, and daily operations.

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