Tempeh Vegetable Stir-fry with Ginger Soy Sauce
There is tempeh, and then there is Tootie’s Tempeh! I have been a plant-focused chef for decades, and Tootie’s is by far the best tempeh I have ever experienced. Lovingly made in Biddeford, Maine, using Maine-grown soybeans and fermented in metal instead of plastic, this is possibly the most sustainable, healthful and best-tasting tempeh you can buy.
This recipe is easy and has oil-free adaptations! Sear tempeh and mushrooms until golden, add vegetables and stir fry, then add your sauce mix ~ the addition of tahini or nut butter to the sauce gives it a touch of satay-style. Serve with herbs and a sprinkle of sesame; plate the stir-fry over greens, cooked grains, rice or noodles if you like.
Tempeh is a rich source of plant-based protein and prebiotic fibre. Mushrooms like Shitake or Maitake are considered medicinal mushrooms due to their many health benefits.
- Serves3 - 4
- Cooks in 10 - 12 mins
- Prep time 15 mins
- Prebiotic High Fibre
- Plant-based Protein
- Anti Inflammatory
Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.
- Immune Support
Recipes have ingredients that support our immune system and help our bodies to fight bacterial and viral infections. Foods high in antioxidants, vitamins and minerals support our immune functions. Food and herbs with anti-inflammatory, anti-fungal, anti-bacterial and anti-viral properties help our bodies fight infection and support our immune response.
- Heart Healthy
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
Ingredients
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Method
Tempeh Vegetable Stir-fry with Ginger Soy Sauce
Ingredient Prep
CUBE tempeh and mushrooms into small, evenly sized pieces.
WASH vegetables + greens. Peel onion & carrot, cut in half lengthwise, then thinly slice. Chop broccoli into small florets. Set aside.
SLICE scallions, herbs + spinach | bok choy. Set aside.
FOR SAUCE, finely chop or grate garlic and ginger; add to a bowl and whisk in the remaining sauce ingredients. Alternatively, blend all the ingredients in a blender or use an immersion blender. You may add 2- 4 tbsp water to get a pouring-style consistency.
Stir-fry
HEAT a wok or large skillet to hot. Drizzle sesame oil | aminos over cut-up tempeh + mushrooms, toss to coat and add to the pan.
PAN-SEAR for 3-4 mins, turning tempeh cubes and stirring mushrooms until evenly golden.
ADD prepped onion, carrot and broccoli. Stir-fry for 1 min. Add a SPLASH (2 tbsp) water & stir-fry for 1 min, repeating until broccoli is just fork tender 2 – 3 mins. Adding small amounts of water helps steam-cook the vegetables using minimal to no oil.
ADD sauce, and stir for 1 min. Turn off the heat and add greens + herbs, gently stir and then rest for 1 min. Taste and season with more soy or chilli sauce if you would like.
SERVE in bowls as is or plate over greens, cooked grains, rice or noodles. Sprinkle with sesame seeds and extra herbs if using.
Serving Ideas
over raw greens and herbs.
over cooked grains, rice or noodles.
with pickled ginger
with kimchi or other fermented vegetables.
Chef tips + Ingredient Swaps + Ideas
*MUSHROOMS – use shitake – remove stems & use in a stock. Use Maitake, oyster, crimini, bello, hen-of-the-woods or any edible mushroom you like – cooking times might vary. Dicing mushrooms med-small gives them a great texture when cooked.
SWAP | ADD VEGETABLES use celery, shallots, leek, peppers, zucchini, eggplant, snap peas, snow peas, beans, baby corn, water chestnuts, cabbage, kale, swiss chard, mixed greens, Asian greens, beansprouts, edamame, daikon radish.
ADD HERBS like basil, Thai basil, cilantro, chives, garlic chives, dill, mint.
SWAP TEMPEH for tofu, chickpeas, edamame or other proteins you like – cooking time will vary.
SAUCE SWAP | ADD ingredients like peanut butter, nut or seed butter, gochujang, fermented chilli paste, kecap manis, tamari, liquid aminos, coconut aminos, mirin.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider. Please remember to read food ingredient labels.
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