Healthy & Special Diets > High-Protein Recipes > High-Protein Dinners > Tofu or Tempeh Main Dishes

Teriyaki Tempeh Stir-Fry

A quick and easy high-protein dinner featuring crispy teriyaki tempeh and a medley of colorful vegetables. Perfect for a healthy and satisfying meal.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
2
Ingredients
  • 1 package (8 oz) Tempeh
  • 1 cup Broccoli florets
  • 1 medium Bell pepper (any color), sliced
  • 1/2 cup Carrots, sliced
  • 1/2 medium Onion, sliced
  • 1/4 cup Teriyaki sauce
  • 1 tablespoon Soy sauce (low sodium)
  • 1 teaspoon Sesame oil
  • 1 teaspoon Sesame seeds
  • 2 cups Cooked brown rice or quinoa

Prepare the Tempeh

Start by slicing the tempeh into bite-sized pieces. You can steam it for a few minutes to soften it slightly, but this is optional. Pat the tempeh dry with paper towels to ensure it gets crispy when stir-fried.

Stir-Fry the Tempeh

Heat the sesame oil in a large skillet or wok over medium-high heat. Add the tempeh and stir-fry for 5-7 minutes, or until golden brown and crispy. Remove the tempeh from the skillet and set aside.

Cook the Vegetables

Add the sliced onion to the skillet and cook for 2-3 minutes, until softened. Then, add the broccoli florets, sliced bell pepper, and carrots. Stir-fry for another 5-7 minutes, or until the vegetables are tender-crisp.

Add Sauce and Tempeh

Pour the teriyaki sauce and soy sauce over the vegetables. Stir well to coat. Bring the sauce to a simmer and then add the crispy tempeh back into the skillet. Toss everything together until the tempeh is evenly coated with the sauce.

Serve

Serve the teriyaki tempeh stir-fry over cooked brown rice or quinoa. Garnish with sesame seeds. Enjoy your delicious and healthy high-protein dinner!

Nutrition Facts Estimated per 100g of product

Calories: Approximately 150-180 kcal, Protein: 10-12g, Carbohydrates: 15-20g, Fat: 6-8g (Values are approximate and can vary based on specific ingredients used.)

Other Important Considerations for Nutrition

Adjust the amount of teriyaki sauce to control sodium intake. Consider using low-sodium soy sauce and adding other flavors like ginger or garlic to enhance the taste without adding extra sodium. Ensure you're getting a variety of vegetables for a broader range of nutrients.

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FAQ

  • Can I use different vegetables?

    Yes, you can substitute any of your favorite vegetables in this stir-fry. Snap peas, zucchini, or mushrooms would also be great additions.
  • Can I make this gluten-free?

    Yes, ensure that the teriyaki sauce you use is gluten-free. Tamari is a good gluten-free alternative to soy sauce.