Eat Well Recipe: Tempeh Stir-Fry - Dinner

 

Tempeh Stir-Fry

Tempeh Stir-Fry


This plant-based dish is a nutritional powerhouse, offering fermented protein and a satisfying texture that absorbs bold, savoury flavours beautifully.

Ingredients

  • 8 oz tempeh, cubed
  • 2 cups mixed vegetables (broccoli, bell peppers, snap peas)
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger, grated
  • Sauce: 2 tbsp low-sodium tamari, 1 tbsp rice vinegar, 1 tsp sesame oil.
  • 1 tbsp avocado oil for frying

Instructions & Method

  1. Steam: Briefly steam tempeh cubes for 10 minutes to remove bitterness and soften.
  2. Sear: Heat oil in a wok or large skillet. Brown the tempeh until golden on all sides.
  3. Sauté: Add garlic, ginger, and vegetables. Stir-fry for 3–5 minutes until the veggies are tender-crisp.
  4. Glaze: Pour in the sauce mixture and toss for 1 minute until everything is well-coated and fragrant.


Tips for Success

For optimal blood sugar control, tempeh is a superior choice because it is a fermented whole soy product. It contains more fibre and protein than tofu, which significantly lowers its glycemic index and prevents insulin spikes.


Pro-tip: Avoid using cornstarch to thicken your sauce, as it adds unnecessary refined carbohydrates. Instead, rely on the natural reduction of tamari and ginger for flavour. Serve this over cauliflower rice or extra leafy greens rather than white rice to keep the meal low-carb. This high-fibre, probiotic-rich approach supports gut health and helps manage glucose levels effectively.

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