Tempeh is a fermented soy product that packs a protein punch, is low in fat, and offers a nutty flavor that works wonderfully in everyday dinners. With a little prep and a handful of pantry staples, you can turn a simple piece of tempeh into a hearty, satisfying main course on any busy weekday.
Why use tempeh for weeknight meals?
- Speed: Tempeh can be sliced and sautéed in minutes, so it’s perfect for those evenings when you still have 30 minutes.
- Nutrition: A 200‑gram serving provides roughly 19 grams of protein, 5 grams of fiber, and essential minerals like iron, calcium, and magnesium.
- Versatility: Its firm texture holds up to marinades, sauces, and stir‑fry flavors, making it suitable for tacos, bowls, salads, or straight‑up skillet dishes.
Below is a tried‑and‑true recipe that brings together bright veggies, a savory sauce, and perfectly crispy tempeh, all ready in 30 minutes or less.
Tempeh Stir‑Fry with Broccoli, Bell Pepper, and Ginger‑Soy Sauce
Ingredients:
- Tempeh: 200 g
- Broccoli florets: 150 g
- Red bell pepper, sliced: 100 g
- Carrot, julienned: 80 g
- Red onion, thinly sliced: 50 g
- Garlic, minced: 5 g
- Fresh ginger, grated: 5 g
- Soy sauce, low‑sodium: 20 g
- Rice vinegar: 10 g
- Sesame oil: 5 g
- Olive oil: 10 g
- Brown rice, cooked: 200 g
- Sesame seeds, toasted: 5 g (optional topping)
- Red chili flakes: 1 g (optional for heat)
Directions:
- Press the tempeh with a clean towel to remove excess moisture. Slice into 1‑cm thick strips.
- Heat the olive oil in a large non‑stick pan over medium heat. Add tempeh strips and sauté until golden on all sides, about 5 minutes. Remove and set aside.
- In the same pan, add sesame oil, garlic, ginger, and a pinch of chili flakes; sauté for 1 minute until fragrant.
- Add the broccoli, bell pepper, carrot, and onion. Stir‑fry for 4‑5 minutes until vegetables are crisp‑tender.
- Return tempeh to the pan. Stir in soy sauce, rice vinegar, and a splash of water to create a light sauce. Cook for another 2 minutes, letting the flavors meld.
- Serve warm over cooked brown rice, and sprinkle with toasted sesame seeds if desired.
How to expand the menu:
- Swap brown rice for quinoa or cauliflower rice for a different grain texture.
- Use tempeh in a taco filling with a squeeze of lime, salsa, and avocado.
- Marinate tempeh overnight in a mixture of maple syrup, tamari, and sriracha for a sweet‑spicy glaze.
- Combine sliced tempeh with a spinach and mushroom sauté for a comforting pasta sauce alternative.
Tips for the best results:
- Press the tempeh at the start to remove surface moisture; this improves browning.
- Cut tempeh in a diamond shape to increase surface area for caramelization.
- Don’t overcrowd the pan; cook tempeh in batches if necessary to keep the heat high.
- Keep an eye on the sauce—add a few drops of water if it becomes too thick.
With these ideas and the simple stir‑fry recipe, tempeh can become the go-to protein for quick, nutritious weeknight dinners that the whole family will love.