• Dietitian Clare

Easy Tempeh Stir Fry



Meal prep friendly, easy, Tempeh stir fry!


Tempeh is not something I cook with a lot, in fact, it's very rarely. But I really enjoyed experimenting with it and combined with one of my favourites marinades, some veggies and rice it was delicious!⁠


If you're really not a fan of Tempeh you could sub it out for chicken or your other favourite protein source


Serves 5

Gluten-free, Dairy-free


Ingredients:

  • 1 cup of rice (or 2 1/2 cups cooked rice which is roughly 5 microwave rice cups)

  • 500g tempeh

  • 1 tsp extra virgin olive oil

  • 600g stir fry veg mix or mixed veggies (I used coles Supergreen Stir Fry and Superfood Stir Fry mixes)

  • 2 tbsp minced ginger

  • 2 tsp minced garlic

  • 1/4 cup salt-reduced soy sauce or tamari

  • 1 tbsp rice wine vinegar

  • 1/3 cup water

  • 1/2 tsp salt

  • 1/2 tsp pepper

  • 1/3 cup cashews

For gluten-free make sure to use a gluten-free tamari and tempeh.


Method:

  1. Add the rice and 1 1/2 cups of water to a small saucepan and bring to the boil. Once it's boiling reduce to a simmer and continue cooking for 12 minutes or until the water is evaporated

  2. Chop the tempeh into 3cm cubes. Add the olive oil to a large frying pan or wok over medium to high heat. Once hot add the tempeh and cook for 2-3 minutes. Add the veggies to the pan and cook until soft (roughly 6-8 minutes) stirring every so often.

  3. Next, mix the ginger, garlic, soy sauce, rice wine vinegar, water, salt and pepper together in a small bowl or jug. Pour into the pan and mix through. Once mixed through remove the pan from the heat and serve with the rice topped with the cashews.

Nutrition information:

Calories: 370, Protein: 20.6g, Carbohydrates: 36.8g, Fat: 12.6g

©2020 by Dietitian Clare.  ABN: 41 916 976 164 

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