When I tell people I eat a plant-based diet, one of the most common replies I hear is how they “don’t like salads”. And to be honest, I don’t care for salads much either—they don’t really fill me up unless I add a bunch of beans, grains, or potatoes. But the good thing about consuming a plant-based diet is that salads aren’t the only option. If you browse through the recipe section of this blog, you’ll find a bunch of hearty, healthy, and extremely filling plant-based meals. All of my recipes have passed the heartiness test by me, and the flavor test by my wife. This veggie and tempeh stir-fry is no exception.
This dish is loaded with nutrient-dense veggies, includes protein-packed tempeh, has a creamy peanut sauce, and is served over fiber-rich brown rice. All of that plant-based protein, fiber, and healthy fat work to promote satiety, making this meal extremely filling. It’s the perfect recipe to help you recover after a hard workout or a long hike. It’s also a great way to try tempeh if you’re a tempeh newbie. Enjoy!
Nutrition Highlights:
- Tempeh is a fermented soy product originating from Indonesia, where it has been consumed as a staple food for thousands of years. It is one of the best sources of plant-based protein (pound-for-pound it contains nearly 50% more protein than eggs). It is also rich in omega-3 fat, potassium, calcium, iron, fiber, and magnesium. Because it is fermented, it tends to be easier to digest than other soy products, like tofu or edamame. It is truly a nutrition “superfood”.
- Natural peanut butter is rich in healthy fats and plant-based protein. For those looking to bulk up muscle-wise, or for those who have higher calorie needs, it’s a great food to boost your calorie/protein intake without sacrificing your health. Look for a brand that only uses peanuts and maybe a little salt; and avoid brands that add extra oil or sugar.
- Garlic and ginger, both of which are used in this recipe, are well-known for their anti-inflammatory properties.
- Broccoli and red cabbage both cruciferous vegetables—a family of vegetables that contain potent anti-cancer compounds, such as isothiocyanate.
- Carrots are loaded with beta-carotene, which is responsible for their orange color. Consuming a diet rich in beta-carotene is associated with lower rates of breast cancer.
- Bell peppers are a great source of vitamin C—an antioxidant that protects us on a cellular level, but also boost the absorption of plant-based iron.
- Brown rice is a whole grain that is a good source of fiber, protein, and B vitamins.
- 2 - 8oz packages of tempeh, cut into cubes slightly larger than a playing dice
- 2.5 cups of dry brown rice
- Broccoli florets from 2-3 heads of broccoli, cut into bite-sized pieces
- ½ of a red onion, sliced into strips
- 1 bell pepper (any color), julienned
- 3-4 medium carrots, julienned
- ⅓ of a medium red cabbage, cut into thick shreds
- ¼ cup vegetable broth or water (for sautéing the veggies)
- ¾ cup natural peanut butter (creamy or crunchy)
- 1 cup water
- ½ cup low-sodium soy sauce
- 5 tbsp rice vinegar
- 1.5 tbsp agave nectar (sub maple syrup or brown sugar)
- 2 tbsp sriracha sauce
- 1 heaping tbsp fresh ginger, minced
- 3 garlic cloves, minced
- Diced green onion
- Fresh cilantro
- Sesame seeds
- Extra sriracha sauce
- Preheat oven to 350 degrees Fahrenheit. Spread the diced tempeh in a single layer on a parchment-lined baking sheet and bake for 20-25 minutes, or until they’re slightly browned.
- Cook the brown rice in a rice cooker or by boiling it.
- While the rice and tempeh are cooking, add the broccoli, onion, pepper, carrots, red cabbage, and ¼ cup vegetable broth or water to a large skillet. Cook over medium high heat, stirring frequently, until the veggies are tender (about 10-15 minutes).
- While the veggies are cooking, make the sauce by adding the peanut butter, one cup of water, soy sauce, rice vinegar, agave nectar, sriracha sauce, ginger, and garlic to a medium mixing bowl. Stir well until the peanut butter is no longer clumpy.
- Once the veggies have cooked, add the cooked tempeh and peanut sauce to the skillet. Stir well. Increase the heat to high and let it come to a slight boil, stirring occasionally, then remove from heat.
- Serve the veggie/tempeh/peanut sauce mixture over a bed of brown rice and garnish with the optional green onion, cilantro, and sesame seeds.