Tempeh, edamame and broccoli stir-fried 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
- 100 g edamame (shelled, frozen)
- 100 g broccoli
- 150 g white rice (cooked weight)
- 10 g soy sauce (tamari if gluten-free)
- 1 tsp sesame oil
- 2 cloves garlic
Method
- Cube the tempeh. Cut the broccoli into florets and crush the garlic. Cook the edamame for three minutes if frozen.
- Heat the sesame oil in a wok over high heat and fry the tempeh for four minutes until golden.
- Add the broccoli with a splash of water and stir-fry for three minutes, then the edamame and garlic for one.
- Add the soy sauce, toss, and serve over the rice.
What this plate gives you
Tempeh and edamame are both whole soy, and together they give 50 g of protein, close to the 56 g a day the RDA gives a 70 kg adult, in a vegan pan with 27 g of fat, most of it from the tempeh itself. At 697 calories it is 35 percent of a 2,000-calorie day, the rice being 150 g cooked. Fry the tempeh alone first until it is dark at the edges, then the broccoli, then the edamame from frozen for the last two minutes.
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.
