Tasty Tempeh Stir-Fry


Tempeh (pronounced TEM-pay) is a high-protein soy food that originated over 2,000 years ago in present-day Indonesia. It can be found packaged in most grocery stores near the refrigerated tofu section. Tempeh on its own has a nutty, mild flavor, and some brands add whole grains or seeds like flaxseed to the tempeh for extra nutrients.


  • 1 cup long grain brown rice
  • 1 ½ cups water1 package (7 oz.) of tempeh
  • 1 zucchini
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 head of broccoli
  • 1 onion
  • 2 cloves garlic
  • 1 Tbs. of olive oil (for sautéing)
  • a dash of sesame oil (for flavoring)
  • slivered or toasted almonds, pine nuts, or cashews


  1. Measure one cup of rice and rinse it in a sieve or strainer; combine the rice with the water in a medium to large pot and bring to a boil.
  2. While the rice is cooking, cut the tempeh into approximately one-inch cubes or chunks, depending on your preference.
  3. Pour a tablespoon of olive oil into a deep frying pan and add the tempeh; as the tempeh is cooking, turn it frequently so that all sides are cooked. Note: Tempeh should be heated to 160 degrees Fahrenheit in order for it to be thoroughly cooked; it is done when it is browned and crispy on all sides, but still soft in the middle.
  4. Remove the tempeh with tongs and drain the excess oil on a paper towel.
  5. Dice and chop some of the onion and all of the garlic, then wash and chop the veggies; add more oil to the frying pan and add the onion, garlic, and veggies until they’re cooked without being mushy. Alternatively, use a wok to stir fry the vegetables.
  6. Combine the rice, tempeh, and vegetables in a bowl; add a small amount of sesame oil and a handful or more of slivered or toasted almonds, pine nuts, or cashews; toss.
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