Print

Easy High Protein Tempeh Stir-Fry Recipe for a Healthy Meal

high protein tempeh stir-fry - featured image
Print Recipe

A quick and tasty tempeh stir-fry packed with protein and fresh vegetables, perfect for a nourishing weeknight meal that comes together in under 30 minutes.

Ingredients

Scale
  • 8 ounces (225 g) tempeh, sliced into thin strips or cubes
  • 1 red bell pepper, sliced thin
  • 1 cup broccoli florets
  • 1 medium carrot, julienned or thinly sliced
  • 2–3 green onions, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated
  • 3 tablespoons soy sauce or tamari (for gluten-free option)
  • 1 tablespoon maple syrup or honey
  • 1 tablespoon rice vinegar
  • 1 teaspoon toasted sesame oil
  • Optional: 1 teaspoon sriracha or chili paste
  • Neutral oil (canola or avocado) for cooking
  • 1 teaspoon sesame seeds for garnish (optional)

Instructions

  1. Press the tempeh by wrapping it in a clean kitchen towel and placing a heavy skillet or book on top for 10-15 minutes to reduce bitterness and improve texture.
  2. Slice the pressed tempeh into thin strips or small cubes, about ½-inch pieces.
  3. In a mixing bowl, combine soy sauce, maple syrup, rice vinegar, toasted sesame oil, minced garlic, grated ginger, and optional sriracha. Whisk well to make the marinade.
  4. Add the sliced tempeh to the marinade and toss to coat evenly. Let it sit for at least 10 minutes, or up to 30 minutes.
  5. While the tempeh marinates, prepare the vegetables: slice the bell pepper, julienne the carrot, chop the green onions, and cut broccoli into bite-sized florets.
  6. Heat a non-stick skillet or wok over medium-high heat and add about 1 tablespoon of neutral oil. Heat until hot but not smoking.
  7. Add the marinated tempeh pieces in a single layer. Cook in batches if needed to avoid overcrowding. Fry for 3-4 minutes on each side until golden and crispy. Remove from pan and set aside.
  8. In the same pan, add more oil if needed. Stir-fry the carrots and broccoli for 3-4 minutes until they start to soften but remain crunchy.
  9. Add the red bell pepper and green onions and cook for another 2 minutes.
  10. Return the tempeh to the pan with the vegetables. Pour in any leftover marinade and toss everything together for 1-2 minutes, allowing the sauce to thicken and coat the ingredients.
  11. Transfer to plates and sprinkle with sesame seeds for garnish.

Notes

Pressing the tempeh before cooking removes bitterness and improves texture. Marinate for at least 10 minutes for best flavor, longer if possible. Avoid overcrowding the pan to ensure tempeh crisps properly. Use neutral oil with high smoke point for cooking. Splash water or broth if sauce thickens too much. Leftovers keep well in the fridge for up to 3 days and reheat best in a skillet to maintain crispness.

Nutrition

Keywords: tempeh stir-fry, high protein, healthy meal, quick dinner, vegan stir-fry, gluten-free, plant-based protein

Find it online: https://atomicbite.com/easy-high-protein-tempeh-stir-fry-recipe-for-a-healthy-meal/