Meatless Monday: Crispy Tempeh & Vegetable Stir Fry
By Claire Georgiou, Reboot Naturopath, B.HSc ND
Looking for a light and easy, yet healthy Meatless Monday recipe? Try this veggie-filled, protein-rich dish that adds flavor and nutrients with tempeh. Tempeh is a fermented food that can be either made with traditional soy beans or other legumes such as chickpeas and fava beans. Tempeh is a probiotic food and it contains bacteria that are beneficial to the human digestive system. The primary bacteria is Rhizopus oliigosporus, which helps break down the phytic acid that legumes contain to enable better mineral absorption.
Ingredients
- ½ cup cashews
- 1 packet of tempeh (250g)
- 1 tbsp coconut oil or extra virgin olive oil
- 1 red onion
- 3 garlic cloves
- 1 in (2.5 cm) piece of ginger
- 1 purple carrot
- 1 orange carrot
- 1 red pepper (capsicum)
- 1 zucchini
- 1 medium eggplant
- 2 kale leaves
- ½ head of broccoli
- 1 large handful of basil leaves
- 2 tbsp tamari
- 1-2 fresh chilli (optional)
- ½ tsp of Himalayan sea salt or Herbamare
- rice or quinoa to serve on the side, optional
Directions
- Lightly toast cashew nuts.
- Slice tempeh then heat the oil on moderate heat in a pan and lightly fry the tempeh so it becomes crispy, then place on paper towel.
- Dice the onion, garlic and grate the fresh ginger.
- Lightly saute the onion, garlic and ginger until the onion becomes translucent then add chopped eggplant and continue to cook.
- While this is cooking start chopping and slicing the carrots, zucchini, peppers (capsicum), kale and broccoli into bite size strips .
- Add remaining chopped vegetables and stir through. Add the tamari, salt, basil and chilli and continue to heat through. Once lightly cooked so the vegetables are still crispy then take off the heat.
- Serve with rice or quinoa, sliced tempeh and toasted cashew nuts.
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4