Ingredients:
Vegetables:
- 2 cups broccoli florets (50 calories, $0.75)
- 1 bell pepper, thinly sliced (50 calories, $0.50)
- 1 medium carrot, sliced into matchsticks (25 calories, $0.25)
- 1 cup sugar snap peas (40 calories, $0.75)
Protein:
- 8 oz tempeh, cubed (320 calories, $2.50)
Sauce:
- 1/4 cup low-sodium soy sauce (40 calories, $0.50)
- 2 tbsp rice vinegar (0 calories, $0.25)
- 2 tbsp honey or maple syrup (120 calories, $0.50)
- 1 tbsp grated ginger (5 calories, $0.25)
- 2 cloves garlic, minced (10 calories, $0.25)
- 1 tbsp cornstarch (30 calories, $0.25)
- 1/4 cup water (0 calories, $0.00)
Noodles:
- 8 oz rice noodles (480 calories, $1.50)
Toppings:
- 2 green onions, chopped (10 calories, $0.25)
- Sesame seeds, for garnish (20 calories, $0.25)
Total Calories: 1,180
Total Cost: $7.00
Total Cook Time: 30 minutes
Total Servings: 4
Instructions:
- Prepare the Rice Noodles: Start by cooking the rice noodles according to the package instructions. Rice noodles are an excellent choice for this stir-fry because of their delicate texture that complements the crunchy vegetables and savory tempeh. Typically, rice noodles only require a brief boiling time, usually 4-5 minutes, so keep an eye on them to avoid overcooking. Once they’re ready, drain the noodles in a colander and rinse them with cold water to stop the cooking process. This helps them stay separate and prevents them from becoming too soft when tossed with the sauce later. Set the noodles aside to rest while you prepare the rest of the stir-fry ingredients.
- Prepare the Stir-Fry Sauce: In a small bowl, combine the low-sodium soy sauce, rice vinegar, honey or maple syrup, grated ginger, minced garlic, cornstarch, and water. The soy sauce provides the base for the savory umami flavor, while the rice vinegar adds a tangy depth, and the honey or maple syrup brings sweetness to balance the saltiness of the soy. Grated ginger and minced garlic add a fresh, aromatic kick to the sauce, and the cornstarch is essential for thickening the sauce, giving it a glossy, smooth texture that coats the tempeh and vegetables. Whisk everything together until the cornstarch dissolves completely and the mixture is well combined. Set this sauce aside—this will be the star of the dish that ties all the ingredients together.
- Cook the Tempeh: Now it’s time to focus on the tempeh. Tempeh is made from fermented soybeans and is a wonderful plant-based protein source that has a firm texture and nutty flavor. It absorbs flavors beautifully, which makes it perfect for stir-fries like this one. Heat 1 tablespoon of oil in a large skillet or wok over medium heat. Once the oil is hot, add the cubed tempeh to the skillet. Cook the tempeh for about 5-7 minutes, turning it occasionally, until it’s golden brown and crispy on the outside. This crispy texture gives the tempeh a satisfying crunch and makes it a perfect contrast to the soft noodles and tender vegetables. Once the tempeh is cooked to your liking, remove it from the skillet and set it aside. This step is important because it ensures that the tempeh stays crispy and doesn’t become soggy when you toss it back into the stir-fry.
- Stir-Fry the Vegetables: In the same skillet, heat another tablespoon of oil. You’ll want to use the same skillet to ensure all those wonderful flavors from the tempeh remain in the pan and infuse the vegetables as they cook. Add the broccoli florets, bell pepper, carrot, and sugar snap peas to the skillet. Stir-fry the vegetables for 4-5 minutes, ensuring they remain crisp-tender. The goal is to cook them just enough to bring out their natural sweetness and keep their color vibrant while retaining some bite. Stir-frying at high heat in a small amount of oil helps preserve the texture and nutrients of the vegetables. Feel free to adjust the cooking time based on your preference for how tender or crisp you like your vegetables. Once the vegetables are cooked to your liking, push them to one side of the skillet, making some space in the center to pour in the sauce.
- Thicken the Sauce: Now, pour the prepared soy-ginger sauce into the empty space of the skillet. Allow it to cook for 1-2 minutes, stirring occasionally, until it thickens up and becomes glossy. The cornstarch in the sauce will help it thicken, creating a nice, shiny coating that sticks to the tempeh and vegetables. As the sauce thickens, it will also become more flavorful, so don’t rush this step—let the sauce simmer and develop its full flavor.
- Combine Everything: Once the sauce has thickened to your liking, add the cooked tempeh and rice noodles to the skillet. Toss everything together gently, ensuring that the noodles, vegetables, and tempeh are all evenly coated in the thick, glossy sauce. The rice noodles will absorb the sauce, becoming infused with the savory, sweet, and tangy flavors of the stir-fry. Stirring everything together will ensure that every bite has a balance of the crispy tempeh, the tender vegetables, and the flavorful noodles.
- Finish and Serve: Remove the skillet from the heat once everything is well mixed and coated with the sauce. Divide the Soy Ginger Glazed Tempeh Stir-Fry evenly among four plates. Garnish each serving with chopped green onions and a sprinkle of sesame seeds. The green onions add a fresh, slightly sharp bite that balances the richness of the sauce, while the sesame seeds provide a satisfying crunch and an extra layer of flavor. If you like, you can also add a few extra drizzles of honey or a dash of hot sauce for additional flavor depth.
- Enjoy: Serve the Soy Ginger Glazed Tempeh Stir-Fry hot, and enjoy! This dish is packed with protein, fiber, and vibrant vegetables, making it a healthy, balanced meal that’s perfect for lunch or dinner. The combination of flavors in the sauce—savory soy, tangy vinegar, sweet honey, and aromatic ginger—melds beautifully with the crispy tempeh, tender veggies, and rice noodles. It’s a satisfying meal that’s not only delicious but also nourishing.
Note:
This Soy Ginger Glazed Tempeh Stir-Fry is versatile and easy to customize based on your preferences. You can swap out the vegetables for others like mushrooms, bok choy, or zucchini depending on what you have available or what’s in season. If you’re not a fan of tempeh, you can also substitute tofu, chicken, or even shrimp. For a spicier kick, add sriracha or red pepper flakes to the sauce, or if you prefer a sweeter flavor, you can increase the amount of honey or maple syrup. This dish also works wonderfully as a meal prep option, as the flavors tend to improve when stored in the refrigerator for a day or two. Simply reheat it in a skillet or microwave, and it’s ready to enjoy again!
This Soy Ginger Glazed Tempeh Stir-Fry is not only a great plant-based meal but also a fantastic option for anyone looking to enjoy a healthy, hearty, and flavorful stir-fry that’s easy to make and packed with nutrients. Whether you’re cooking for yourself or serving a family, it’s a meal that’s sure to satisfy everyone’s taste buds!
