Tempeh
Tempeh is a versatile and nutritious ingredient that brings a unique texture and flavor to a variety of dishes. This recipe highlights tempeh stir-fried with vibrant vegetables, making it an excellent choice for a healthy and satisfying meal. Not only is it packed with protein, but it also offers a rich source of probiotics. Dive into this simple yet delicious recipe that everyone will love!
Ingredients
– 200g tempeh, cubed
– 1 tablespoon soy sauce
– 1 tablespoon olive oil
– 1 bell pepper, sliced
– 1 cup broccoli florets
– 1 carrot, julienned
– 1 zucchini, sliced
– 2 cloves garlic, minced
– 1 teaspoon ginger, grated
– Sesame seeds for garnish
Servings and Cooking Time
This recipe serves 2 people. Preparation time is 15 minutes, and cooking time is about 20 minutes.
Nutritional Value
Each serving (1/2 of the recipe) contains approximately:
– Calories: 350
– Protein: 20g
– Carbohydrates: 30g
– Fat: 18g
– Fiber: 8g
This nutritional information is based on one serving for one person.
Step-by-Step Cooking Process
- Start by pressing the tempeh to remove excess moisture.
- Cut the tempeh into cubes and marinate in soy sauce for 10 minutes.
- Heat olive oil in a large skillet over medium heat.
- Add the marinated tempeh and cook until golden brown, about 5-7 minutes.
- Remove tempeh and set aside.
- Add garlic and ginger to the skillet, sautéing for 1 minute.
- Add bell pepper, broccoli, carrot, and zucchini to the skillet.
- Stir-fry the vegetables for about 5 minutes until tender-crisp.
- Return the tempeh to the skillet and mix everything together.
- Garnish with sesame seeds and serve hot.
Alternative Ingredients
You can substitute tempeh with tofu for a similar texture. If you’re looking for a gluten-free option, use tamari instead of soy sauce. For extra flavor, feel free to add your favorite spices or sauces.
Serving and Pairings
This tempeh stir-fry pairs beautifully with steamed rice or quinoa. You can also serve it alongside a fresh salad or wrap it in lettuce leaves for a lighter meal.
Storage and Reheating
Store leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm in a skillet over medium heat until heated through. This dish can be frozen, but the texture of the vegetables may change upon thawing.
Cooking Mistakes
- Don’t overcrowd the pan while cooking tempeh, as it can steam instead of brown.
- Ensure the oil is hot before adding ingredients for better searing.
- Avoid overcooking the vegetables to maintain their crunch.
- Marinate the tempeh for at least 10 minutes for enhanced flavor.
- Don’t skip the garlic and ginger; they add vital flavor to the dish.
Helpful Tips
- Experiment with different vegetables based on your preference.
- For added spice, include chili flakes or sriracha.
- Consider adding nuts or seeds for extra crunch.
- Use fresh herbs like cilantro for garnish to enhance flavor.
FAQs
What is tempeh?
Tempeh is a fermented soybean product originating from Indonesia. It is made from whole soybeans that are fermented and pressed into a firm cake. Its nutty flavor and firm texture make it a popular meat substitute.
How do I cook tempeh?
Tempeh can be steamed, sautéed, grilled, or baked. It absorbs flavors well, so marinating before cooking enhances its taste. Cooking methods can vary based on the recipe and desired texture.
Is tempeh healthy?
Yes, tempeh is very healthy! It’s high in protein, fiber, and various vitamins and minerals. It also contains probiotics due to the fermentation process, which can benefit gut health.
Can I eat tempeh raw?
While tempeh can be eaten raw, it is typically cooked to improve its flavor and digestibility. Cooking also enhances its texture, making it more enjoyable to eat.
How do I store tempeh?
Unopened tempeh can be stored in the refrigerator until the expiration date. Once opened, wrap it tightly and use it within a few days. It can also be frozen for longer storage.
Conclusion
Tempeh is a fantastic ingredient that not only adds flavor and texture to meals but also provides numerous health benefits. This stir-fry recipe is simple to prepare and perfect for a busy weeknight dinner. Enjoy the deliciousness and the nutrition that tempeh brings to your table!
Tempeh Stir-fry
Ingredients
- 200 g tempeh cubed
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
- 1 bell pepper sliced
- 1 cup broccoli florets
- 1 carrot julienned
- 1 zucchini sliced
- 2 cloves garlic minced
- 1 teaspoon ginger grated
- Sesame seeds for garnish
Instructions
- Press the tempeh to remove excess moisture.
- Cut the tempeh into cubes and marinate in soy sauce for 10 minutes.
- Heat olive oil in a large skillet over medium heat.
- Add the marinated tempeh and cook until golden brown, about 5-7 minutes.
- Remove tempeh and set aside.
- Add garlic and ginger to the skillet, sautéing for 1 minute.
- Add bell pepper, broccoli, carrot, and zucchini to the skillet.
- Stir-fry the vegetables for about 5 minutes until tender-crisp.
- Return the tempeh to the skillet and mix everything together.
- Garnish with sesame seeds and serve hot.
