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–+ servings

Teriyaki Tempeh Stir Fry

Fried tempeh with aromatic stir-fried vegetables and a flavoursome teriyaki sauce. A delicious weeknight dinner with plant-based protein and colourful veggies!
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 servings

Ingredients

Crispy tempeh

  • 1 block (200 g / 7 oz) tempeh cut into slices / pieces
  • salt and pepper for seasoning
  • 1 tablespoon vegetable oil
  • 1 tablespoon sesame oil or more vegetable oil

Stir fry vegetables

  • 1 tablespoon vegetable oil
  • 1 onion halved, then quartered
  • 115 g (4 oz) tenderstem broccoli / broccolini cut into 2 - 3 inch pieces
  • 1 bell pepper red or yellow, cut into strips
  • 1 carrot diagonally sliced
  • 100 g (1 cup) mushrooms sliced
  • 3 cloves garlic minced
  • 1 tsp ginger grated
  • 1 tsp red pepper flakes / chilli flakes optional

Teriyaki sauce

  • 4 tablespoons dark soy sauce
  • 2 tablespoons light brown sugar
  • 2 tablespoons rice wine vinegar or apple cider vinegar
  • 2 tablespoons mirin
  • 1.5 teaspoons cornstarch (cornflour) mixed with 3 teaspoons water

Garnish

  • 1 scallion / spring onion sliced, optional
  • sesame seeds optional

Instructions

  • Mix the teriyaki sauce: In a small jug or bowl, mix the cornstarch and water until no lumps remain. Add the soy sauce, brown sugar, mirin, and rice vinegar. Stir to dissolve the sugar and set aside for later.
  • For the fried tempeh, heat up vegetable oil and sesame oil in a non-stick frying pan over medium-high heat. Season the sliced tempeh with salt and pepper and fry for about 2 minutes on each side until crispy. Remove from the pan and set aside.
  • Place the frying pan back over medium heat. Add more vegetable oil and saute the onion until soft, for about 2 - 3 minutes.
  • Increase the heat to medium-high. Add tenderstem broccoli, bell pepper, carrot, mushrooms, minced garlic, grated ginger, and red pepper flakes to the frying pan and stir-fry for another 3 - 5 minutes until the veggies are browned in places, and the broccoli is a vibrant green. Remove the veggies from the pan and set aside.
  • Place the frying pan back on medium heat. Give the teriyaki sauce a last good stir and pour it into the pan. Stir while heating up to a gentle bubble, and wait for the sauce to thicken a little bit.
  • Add the fried tempeh back into the pan and stir to coat it well with the sauce.
  • Turn off the heat, add the stir-fried veggies, and briefly toss everything together.
  • Serve with rice or noodles, and a sprinkle of sesame seeds and chopped scallion / spring onion.

Notes

See the post for substitution tips.

Nutrition

Serving: 1serving | Calories: 288kcal | Carbohydrates: 26g | Protein: 14g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Sodium: 1254mg | Potassium: 513mg | Fiber: 3g | Sugar: 13g | Vitamin A: 4165IU | Vitamin C: 69mg | Calcium: 107mg | Iron: 3mg
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