Sticky Sesame Tempeh Stir Fry

What the heck is tempeh? (temp-pay) is fermented soybeans and is from the same family as tofu. Tempeh is can be an acquired taste but when cooked correctly is much more flavoursome then tofu and provides a nice ‘meaty’ nutty taste and texture.

Tempeh is an excellent source of protein and also contains iron, calcium and zinc. If you are not sure how to cook tempeh but always wanted to give it a go, then look no further. This recipe is quick, easy and delicious!

Ingredients:

  • 2 cups Broccoli florets,
  • 2 cloves Garlic, crushed
  • 1 tsp Ginger, fresh
  • 2 Green onions
  • 1x 300g Tempeh (e.g. Nutrisoy)
  • 1 bunch Asparagus
  • 2 cups Kale, shredded
  • 1/4 cup Soy sauce
  • 2-4 cups basmati/brown rice, cooked
  • 3 tbsp Brown sugar
  • 1/2 tbsp Cornstarch
  • 1 tbsp Sesame seeds
  • 1 tbsp Rice vinegar
  • 1 tbsp Sesame oil
  • 2 tbsp Water

Method:

1.  Make the sesame sauce first by mixing together the soy sauce, water, sesame oil, brown sugar, rice vinegar, grated ginger, crushed garlic, sesame seeds and cornstarch until the cornstarch is completely dissolved. Set aside.

2. Cut the tempeh in half and then diagonally to create triangles, then slice each triangle in half so you have two thinner triangles.

3. Over medium heat, place the tempeh in a large frying pan and add 1.2 cup of water. Simmer until all of the water has evaporated (5-8 minutes). Flip the tempeh as it simmers to ensure even cooking.

4. Once the water has evaporated from the, turn the heat down to a medium and pour in the sesame sauce. Stir the tempeh in the sauce as it begins to thicken and then removed once evenly coated.

5.  Meanwhile, cut up the broccoli, asparagus, kale. Using a saucepan add 3 cm of water. Bring to the boil and place a steam basket in the bottom. Add the cut-up vegetables, cover and steam for 5 minutes.

6. Place ½ – 1 cup of cooked rice in each bowl and top with greens and tempeh. Sprinkle thinly sliced green onion and sesame seeds as desired.

Whats your favourite tempeh recipe?

Posted by our accredited sports dietitian Renee

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