Tempeh stir-fried with broccoli and carrot in soy, garlic and sesame oil, over white rice. Vegan, fifteen minutes.
Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in15 minutes
- Prep5 min
- Cook10 min
- Serves1
Ingredients
- 150 g tempeh
- 120 g broccoli
- 60 g carrots
- 180 g white rice (cooked weight)
- 12 g soy sauce (tamari if gluten-free)
- 1 tsp sesame oil
- 2 cloves garlic
Method
- Cube the tempeh. Cut the broccoli into small florets and slice the carrot thinly. Crush the garlic.
- Heat the sesame oil in a wok over high heat and fry the tempeh for four minutes until golden.
- Add the broccoli and carrot with a splash of water and stir-fry for four minutes.
- Add the garlic and soy sauce, toss for a minute, and serve over the rice.
What this plate gives you
One hundred and fifty grams of tempeh is about 30 g of protein, which is how a vegan stir-fry reaches 40 g, and 22 g of fat, most of it from the tempeh itself. At 648 calories it is a third of a 2,000-calorie day, with the rice as 180 g cooked. Slice the tempeh thin and fry it alone first until the edges are dark; that is where its flavour comes from.
Swaps
- Brown rice: about 4 g more fibre.
- Firm tofu for the tempeh: about 8 g less protein.
- Ginger and chilli: no change to the numbers.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). Reheat in a hot pan.
