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.
For example, fresh spinach loses about half the folate it contains after eight days. Vitamin and mineral content is also likely to diminish if produce is exposed to too much heat and light en route to your supermarket.
This applies to fruit as well as vegetables. The quality of much of the fruit sold in retail stores in the U.S. is mediocre. Usually it is unripe, picked in a condition that is favorable to shippers and distributors but not to consumers.
Worse, the varieties of fruits selected for mass production are often those that merely look good rather than taste good. I keep bags of frozen, organically grown berries on hand year-round – thawed slightly, they make a fine dessert.
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.
As a rule, frozen fruits and vegetables are superior nutritionally to those that are canned because the canning process tends to result in nutrient loss.—Weil
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.
High in Protein
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!
To adjust the serving sizes of any of my recipes, simply go to the ‘Servings’ listed in the recipe card right above the ingredients list. Hover over the number of servings, and a sliding bar will appear. Slide to the number of servings you would like, and the ingredients will automatically adjust the amounts.
Recipe adapted from Breaking the Food Seduction by Dr. Neal Barnard.
Other Great Tempeh Recipes
- 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
- 2 cup pineapple chunks 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.
Drain pineapple, reserving the juice. In a medium sized bowl, combine pineapple juice, 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, along with the pineapple chunks. Heat until sauce thickens, about 2 minutes.
Serve over rice or other grain and top with scallions.
Links to Amazon.com are affiliate links. When you buy something through my links, I receive a commission that helps support this site which is greatly appreciated.