Preparation Information
Total 24m
Prep 9m
Chill 0m
Cook 15m
Nutritional Information
Protein
hormone & enzyme Synthesis
Tempeh is a rich plant-based protein source that enhances sustainability and offers numerous health advantages, such as anti-diabetic, cognitive, and cholesterol-lowering effects. It also supports gut health and has anti-cancer, anti-aging, and antidepressant properties.
Fiber
supports Microbiome.
Vegetables such as broccoli, bell pepper, baby corn and kale add a significant amount of fiber to this dish, which aids in digestion and helps maintain satiety. According to a study in the Journal of Nutrition, a high-fiber diet is linked to lower risks of heart disease, stroke, and type 2 diabetes.
Vitamin C
boosts immune function.
Found in red bell peppers and broccoli, Vitamin C is crucial for the immune system and skin health. The American Journal of Clinical Nutrition states that adequate Vitamin C intake can reduce the duration and severity of colds.
Method
1
Prepare the Tempeh
Heat 2 tablespoons of the odourless coconut oil in a wok or large frying pan over high heat. Once simmering, fry the tempeh chunks for 3-4 minutes until golden and charred at the edges. Remove from the pan and drain on kitchen paper.
2
Cook the Aromatics
Add a drizzle of coconut oil to the pan if it’s dry, then fry the red onion for 3-4 minutes, stirring continuously. Once softened, add the garlic, lemongrass (if using), ginger, and chilli. Cook for 3 minutes, stirring frequently until fragrant.
3
Add the Vegetables
Toss in the mangetout, broccoli, red bell pepper, kale, and baby corn. Pour 50ml of water into the pan to create steam and cook for 3-4 minutes.
Add the soy sauce and brown sugar, returning the tempeh to the pan and tossing to combine. Cook for an additional 2-3 minutes until everything is tender and sticky. Stir in half of the coriander.
4
Serve
Cook some brown rice according to the package instructions, then divide it between two bowls. Top with the stir-fry and sprinkle with the remaining coriander.
5
Toppers
Adding a variety of different toppings can further enhance the nutritional value of a dish - for this recipe; you may want to add: fresh chillies, toasted sesame seeds, roasted peanuts, nutritional yeast or simply just some fresh spring onions.
