This sweet and sour tempeh stir fry is a quick and easy recipe that will be ready in less than 30 minutes. It’s a savory dish that is delicious served over rice or your favorite grain.
Made with fresh or frozen vegetables like carrots, red bell peppers, onions, garlic, mushrooms, and tempeh, this recipe is loaded with phytonutrients and antioxidants that promote health.
Are frozen vegetables healthy?
In some cases, frozen vegetables may be more nutritious than fresh ones that have been shipped over long distances. The latter is typically picked before ripening, which means that no matter how good the vegetables look, they’re likely to short-change you nutritionally.
The advantage of frozen fruits and vegetables is that they usually are picked when they’re ripe, and then blanched in hot water to kill bacteria and stop enzyme activity that can spoil food.
Then they’re flash frozen, which tends to preserve nutrients. If you can afford it, buy frozen fruits and vegetables stamped USDA “U.S. Fancy,” the highest standard and the one most likely to deliver the most nutrients.—Weil
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Sweet and Sour Sauce Ingredients
The sweet and sour sauce for this recipe is so simple with only 7 ingredients needed:
As you can see in the picture, I used pineapple chunks. However, crushed pineapple would be a better options for this sauce. It helps blend with the other vegetables much better.
Tempeh is High in Protein
Tempeh is found in most grocery stores in the produce section. It’s a traditional soy product from Indonesia. It is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form and has a nutty, mushroom, meaty flavor.
Add tempeh to your diet to boost your protein intake. Each 1-cup serving of tempeh contains 31 grams of protein, which is 55 percent of the recommended daily intake for men and 67 percent for women, according to the U.S. Department of Agriculture.
Tempeh contains high-quality complete protein and provides all the amino acids you must obtain from your diet. Its protein content helps you maintain muscle tissue, and also make enzymes your cells need to function. —LiveStrong
I hear people say that time is a big issue with eating healthy. This sweet and sour dish is a great recipe that demonstrates how fast eating healthy can be, and it’s so good!
Recipe adapted from Breaking the Food Seduction by Dr. Neal Barnard.
Other Great Tempeh Recipes
Plant-Based Vegan Starter Kits $27
- 2 Tbsp veggie broth
- 8 oz tempeh
- 1/2 cup onions, diced
- 2 cloves garlic, minced
- 1 cup carrots, grated
- 1/2 cup celery, sliced
- 1 red bell pepper, sliced into strips
- 1 cup mushrooms, diced
- 15 oz crushed pineapple, packed in juice not syrup
- 2 Tbps rice vinegar, or apple cider vinegar
- 1/4 cup water
- 1 Tbsp sweetener of your choice, (sucanat, maple syrup, agave)
- 1/4 cup soy sauce or tamari
- 1 Tbsp cornstarch or arrowroot powder
- 1 tsp ginger, ground
- 1/2 cup scallions, thinly sliced
- Slice tempeh into small cubes.
- Dice and slice all other vegetables.
- In a medium sized bowl, combine crushed pineapple, vinegar, water, sweetener, cornstarch, and ground ginger and whisk well. Set to the side.
- In wok or large skillet, add veggie broth, onions, garlic, and tempeh. Allow to cook until browned, stirring frequently. This takes about 5-7 minutes.
- Add carrots, peppers, celery, and mushrooms. Stir fry until tender, approximately 3-4 minutes.
- Quickly re-stir the sauce, then add to pan. Heat until sauce thickens, about 2 minutes.
- Serve over rice or other grain and top with scallions.
Cuisinart 726-38H Chef's Classic Stainless 14-Inch Stir-Fry Pan with Helper Handle and Glass Cover
Kikkoman Light Soy Sauce, 10 Ounce (Pack of 2)
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Amount Per Serving: Calories: 2.18 Total Fat: 6.5g Carbohydrates: 31.3g Fiber: 3.8g Sugar: 15g Protein: 13.8g