3 min read

Tempeh Stir Fry with Broccoli and Sesame

Overhead shot of Tempeh Stir Fry with Broccoli and Sesame plated appetizingly in a wooden board
ProbioticHigh ProteinHigh FiberVegan
Prep Time10 min
Cook Time15 min
Total Time25 min
Servings2

Tempeh is fermented whole soybean, and it's a step up from tofu for gut health, since fermentation makes its nutrients easier to absorb, adds live cultures, and breaks down compounds that can otherwise be tough on digestion. Pan-fried until the edges go crisp and golden, it holds its own as the star of the plate without needing to apologize for the absence of meat. If you're curious how far plant-based eating can go for gut health, see whether a vegan diet improves gut health.

Ingredients

  • 200g tempeh, sliced into strips
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 3 garlic cloves, minced
  • 2cm fresh ginger, grated
  • 3 tbsp soy sauce or tamari
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tsp honey or maple syrup
  • 1 tbsp neutral oil for cooking
  • Sesame seeds and spring onions to serve
  • Brown rice to serve

Instructions

  1. Whisk soy sauce, sesame oil, rice vinegar, and honey together. Set aside.
  2. Heat neutral oil in a wok over high heat. Add tempeh in a single layer. Cook without touching for 3 minutes until golden. Flip and cook 2 more minutes. Remove and set aside.
  3. In the same wok, add garlic and ginger. Cook 30 seconds. Add broccoli and pepper. Stir-fry for 5 minutes.
  4. Return tempeh. Pour sauce over everything. Toss for 2 minutes until coated and glossy.
  5. Serve over brown rice, topped with sesame seeds and spring onions.

Nutrition Facts (per serving, without rice)

Calories 340
Total fat 18g
Total carbohydrates 22g
Dietary fiber 6g
Protein 28g
Sodium 840mg

Why This Is Good for Your Gut

Tempeh's fermentation increases the bioavailability of soy's nutrients and adds live beneficial cultures. Broccoli provides glucosinolates converted by gut bacteria into anti-inflammatory isothiocyanates. Garlic and ginger provide prebiotic and anti-inflammatory compounds. Sesame oil's lignans are metabolized by gut bacteria into beneficial enterolignans.

Cook a batch this week: prep takes ten minutes, and leftovers keep in the fridge for up to three days, making it easy to pull this together on a busy evening without starting from scratch. For other quick, plant-forward dinners, try our chickpea and spinach curry or read more on flexitarian eating and gut health.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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