Sticky Tempeh Stir-Fry with Vegetables and Brown Rice Recipe
Introduction
This sticky tempeh stir-fry is a vibrant, flavorful dish perfect for a quick and satisfying meal. Packed with fresh vegetables and a sweet-savory sauce, it’s a delightful way to enjoy plant-based protein. Ready in under 30 minutes, it’s great for busy weeknights.
Ingredients
- 2-3 tbsp vegetable oil
- 200g tempeh, torn into chunks
- 1 red onion, finely sliced
- 3 garlic cloves, roughly chopped
- 1 stick of lemongrass, chopped into thirds (optional)
- 2cm piece of ginger, peeled and roughly chopped
- 1 red chilli, roughly chopped (deseeded if you prefer)
- 100g mange tout, sliced at an angle
- 100g long-stem broccoli, chopped
- 2 tbsp low-sodium soy sauce
- 1½ tbsp brown sugar
- 15g coriander, roughly chopped
- 200g pouch cooked brown rice
Instructions
- Step 1: Heat 2 tablespoons of vegetable oil in a wok or large frying pan over high heat until shimmering. Add the tempeh chunks and fry for 3-4 minutes until golden with charred edges. Remove the tempeh and drain on kitchen paper.
- Step 2: If the pan is dry, add a drizzle of oil. Fry the sliced red onion for 3-4 minutes, stirring continuously until softened. Add the garlic, lemongrass (if using), ginger, and chilli. Cook for 3 minutes, stirring frequently until fragrant.
- Step 3: Toss in the mange tout and broccoli, then pour 50ml of water into the pan to create steam. Cook for 3-4 minutes until the vegetables are tender-crisp.
- Step 4: Add the soy sauce and brown sugar, then return the tempeh to the pan. Toss to combine and cook for another 2-3 minutes until everything is tender and sticky. Stir in half the chopped coriander.
- Step 5: Prepare the brown rice according to the package instructions. Divide the rice between two bowls, top with the tempeh stir-fry, and garnish with the remaining coriander.
Tips & Variations
- For extra heat, keep the chilli seeds or add a splash of chili sauce.
- Swap tempeh for tofu if preferred, pressing it well before cooking.
- Use snap peas or sugar snap peas instead of mange tout for added crunch.
- If you don’t have lemongrass, a little lemon zest can add a fresh citrus note.
Storage
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan over medium heat or in the microwave until hot throughout. The rice and stir-fry can be stored separately to preserve texture.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I make this recipe gluten-free?
Yes, use tamari or a gluten-free soy sauce alternative to keep the dish gluten-free.
How do I prevent tempeh from sticking to the pan?
Make sure the oil is hot before adding the tempeh, and avoid overcrowding the pan. Let it cook undisturbed for a few minutes to develop a crust before turning.
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Sticky Tempeh Stir-Fry with Vegetables and Brown Rice Recipe
- Total Time: 25 minutes
- Yield: 2 servings 1x
- Diet: Vegetarian
Description
A vibrant and flavorful sticky tempeh stir-fry featuring crispy tempeh chunks, fresh vegetables, and a sweet-savory sauce, served over nutritious brown rice. This quick and easy stir-fry is perfect for a wholesome weeknight dinner with a perfect balance of textures and aromatic ingredients like lemongrass, ginger, and chili.
Ingredients
Tempeh and Vegetables
- 2–3 tbsp vegetable oil
- 200g tempeh, torn into chunks
- 1 red onion, finely sliced
- 3 garlic cloves, roughly chopped
- 1 stick lemongrass, chopped into thirds (optional)
- 2cm piece of ginger, peeled and roughly chopped
- 1 red chilli, roughly chopped (deseeded if preferred)
- 100g mange tout, sliced at an angle
- 100g long-stem broccoli, chopped
- 2 tbsp low-sodium soy sauce
- 1½ tbsp brown sugar
- 15g coriander, roughly chopped
Rice
- 200g pouch cooked brown rice
Instructions
- Prepare and Fry Tempeh: Heat 2 tablespoons of vegetable oil in a wok or large frying pan over high heat until shimmering. Fry the torn tempeh chunks for 3-4 minutes until golden and charred at the edges. Remove and drain on kitchen paper to remove excess oil.
- Sauté Aromatics: If the pan is dry, add a drizzle of oil, then add the finely sliced red onion. Fry for 3-4 minutes while stirring continuously until softened. Add the garlic, lemongrass (if using), ginger, and chopped red chili. Continue to cook for another 3 minutes, stirring frequently until fragrant.
- Cook Vegetables with Steam: Add the sliced mange tout and chopped long-stem broccoli to the pan. Pour in 50ml of water to create steam and cook the vegetables for 3-4 minutes until tender but still crisp.
- Add Sauce and Combine: Stir in the low-sodium soy sauce and brown sugar. Return the fried tempeh to the pan and toss everything together. Cook for an additional 2-3 minutes until the mixture is sticky and everything is heated through. Stir in half of the roughly chopped coriander for freshness.
- Serve with Rice: Cook the brown rice according to pack instructions. Divide the cooked rice between two bowls, then top with the sticky tempeh stir-fry. Garnish with the remaining coriander and serve immediately.
Notes
- For a milder dish, remove the seeds from the chili before cooking.
- Lemongrass adds a fragrant citrus note but can be omitted if unavailable.
- Low-sodium soy sauce helps reduce the salt content whilst maintaining flavor.
- Serve immediately to enjoy the tempeh’s crispiness and the vegetables’ freshness.
- Tempeh is a great plant-based protein source for vegetarians and vegans.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Frying
- Cuisine: Asian Fusion
Keywords: tempeh stir-fry, vegetarian stir-fry, sticky tempeh, quick tempeh recipe, healthy stir-fry, brown rice stir-fry, plant-based protein
