Teriyaki-Glazed Tempeh Stir-Fry: A Flavorful and Healthy Vegan Delight
In the realm of plant-based cuisine, tempeh reigns supreme as a versatile and nutritious protein source. Its firm texture and mild flavor make it an ideal canvas for a myriad of culinary creations, including this tantalizing Teriyaki-Glazed Tempeh Stir-Fry. This dish seamlessly blends the savory flavors of teriyaki sauce with the wholesome goodness of tempeh, vegetables, and whole grains, creating a symphony of flavors that will delight your taste buds.
Ingredients:
- 1 block (8 ounces) tempeh, cut into 1-inch cubes
- 1 tablespoon olive oil
- 1/2 cup teriyaki sauce
- 1/4 cup soy sauce
- 1 tablespoon brown sugar
- 1 tablespoon honey
- 1 tablespoon sesame oil
- 1/2 teaspoon garlic powder
- 1/4 teaspoon ginger powder
- 1/4 cup chopped green onions
- 1 red bell pepper, cut into 1-inch pieces
- 1 yellow bell pepper, cut into 1-inch pieces
- 1 cup broccoli florets
- 1 cup snap peas, trimmed
- 1/2 cup cooked brown rice
Instructions:
Marinate the tempeh: In a large bowl, combine the tempeh cubes, olive oil, teriyaki sauce, soy sauce, brown sugar, honey, sesame oil, garlic powder, and ginger powder. Toss well to coat. Cover and refrigerate for at least 30 minutes, or up to overnight.
Prepare the vegetables: While the tempeh marinates, prepare the vegetables. Cut the bell peppers, broccoli, and snap peas into bite-sized pieces.
Cook the tempeh: Heat a large skillet or wok over medium-high heat. Add the tempeh cubes and cook until browned on all sides, about 5-7 minutes. Remove from the skillet and set aside.
Sauté the vegetables: In the same skillet, add a little more olive oil if needed. Add the bell peppers, broccoli, and snap peas. Sauté until tender-crisp, about 5-7 minutes.
Combine the ingredients: Return the tempeh to the skillet along with the cooked vegetables and brown rice. Stir well to combine.
Glaze the stir-fry: Pour the remaining teriyaki marinade into the skillet. Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until the sauce has thickened and glazed the ingredients.
Garnish and serve: Sprinkle the stir-fry with chopped green onions and serve immediately.
Tips:
- For a crispier tempeh, marinate it for longer, up to overnight.
- If you don’t have teriyaki sauce, you can make your own by combining soy sauce, mirin, sake, brown sugar, and honey.
- Feel free to add other vegetables to your stir-fry, such as carrots, zucchini, or mushrooms.
- Serve the stir-fry over rice, noodles, or quinoa for a complete meal.
Nutritional Value:
This Teriyaki-Glazed Tempeh Stir-Fry is not only delicious but also packed with essential nutrients. One serving provides:
- Calories: 350
- Protein: 25 grams
- Carbohydrates: 45 grams
- Fiber: 10 grams
- Fat: 10 grams
Conclusion:
Indulge in the vibrant flavors of this Teriyaki-Glazed Tempeh Stir-Fry and experience the perfect balance of taste and nutrition. Its versatility makes it an ideal dish for any occasion, whether you’re hosting a dinner party or simply craving a satisfying and healthy meal. So, gather your ingredients, fire up the skillet, and embark on a culinary journey that will leave you craving for more.
