|Nutritional Guidelines (per serving)|
|Servings: about 3 servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 15g||20%|
|Saturated Fat 3g||16%|
|Total Carbohydrate 30g||11%|
|Dietary Fiber 4g||16%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
In this simple recipe, tempeh is cooked in a lightly sweetened teriyaki sauce along with honey, garlic, and ginger, as well as plenty of traditional stir-fry vegetables, including onion, red bell pepper, and green bell pepper. You can also toss in some pineapple to sweeten it up.
Tempeh, like tofu, is a fermented soy product, but unlike tofu, it originates from Indonesia. On the island of Java, tempeh is a significant source of protein. It's often aged, which increases its earthy flavor.
- 2 tablespoons rice vinegar
- 3 tablespoons soy sauce
- 2 tablespoons teriyaki sauce (or hoisin sauce)
- 1 teaspoon maple syrup or honey
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground ginger
- 1 tablespoon vegetable oil or olive oil
- 8 ounces tempeh, chopped into cubes
- 1 medium onion, chopped
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 2/3 cup diced pineapple, optional
- 1 tablespoon sesame seeds, for garnish, optional
- 3 tablespoons chopped scallions, for garnish, optional
In a small bowl, whisk the rice vinegar, soy sauce, teriyaki or hoisin sauce, maple syrup or honey, garlic, and ground ginger. Set aside.
Heat 1 tablespoon of oil in a large skillet and add tempeh. Heat for a few minutes on each side until lightly browned. If you have a non-stick skillet, you can omit the oil and just pan-fry the tempeh a bit to give it a head start.
Add the onion and green and red bell pepper and heat for a minute or two, then add the rice vinegar mixture, stirring to coat the tempeh and vegetables well.
Cook until vegetables are just tender, about 3 more minutes, then add in the pineapple and heat for another minute or two, stirring frequently.
Sprinkle the sesame seeds and scallions over the top of the stir-fry.
- Serve your teriyaki tempeh and veggies over rice, noodles, quinoa, or another whole grain and garnish with sesame seeds for a little extra texture and presentation. If you're in a hurry to get dinner on the table, serve up this tempeh teriyaki alongside instant rice or on top of quick-cooking rice noodles instead of rice or quinoa.
- This tempeh teriyaki stir-fry recipe with bell pepper and pineapples is both vegetarian and vegan, but not necessarily gluten-free. That's because most teriyaki sauce brands are not gluten-free, and some tempeh contains gluten. If you need a Celiac-friendly recipe, you'll need to make sure you have a gluten-free teriyaki sauce and tempeh. You'll also need to swap out the regular soy sauce for a gluten-free substitute, such as Nama Shoyu or tamari.
- For extra protein and a little bit of crunch, add a 1/2 cup of cashews or peanuts to the top of the stir-fry.
- Tofu stir-fry: Replace the tempeh with the equivalent amount of extra-firm tofu.
- Stir-fry with homemade teriyaki sauce: Instead of using bottled teriyaki sauce, replace it with 2 tablespoons of homemade sauce. Make by combined a 1/2 cup of brown sugar, 1 cup low-sodium soy sauce, 2 tablespoons rice vinegar, 1 tablespoon minced garlic, 1 tablespoon sesame oil, 3 tablespoons cornstarch, and 4 tablespoons water. Whisk well. Put the remaining teriyaki sauce in an airtight container and store for up to two weeks in the refrigerator.