Tempeh and Broccolini Stir-Fry

8 Reviews
ADD YOUR REVIEW
Photo: Johnny Autry; Styling: Cindy Barr
Hands-on Time
30 Mins
Total Time
30 Mins
Yield
Serves 4 (serving size: 2/3 cup rice, 1 1/4 cups tempeh mixture, and about 2 teaspoons peanuts)
By Sidney Fry, MS, RD
March 2012
RECIPE BY Cooking Light

Streamline your stir-frying process by prepping all ingredients before you start cooking. For a whole-grain base, use brown rice.

Ingredients

  • 1/2 pound Broccolini
  • 6 tablespoons chopped green onions, divided
  • 4 1/2 tablespoons rice vinegar
  • 3 tablespoons lower-sodium soy sauce
  • 2 tablespoons hoisin sauce
  • 2 teaspoons honey
  • 1/4 teaspoon crushed red pepper
  • 5 teaspoons canola oil, divided
  • 1 (8-ounce) package organic tempeh, cut into 1/2-inch cubes
  • 1 cup diagonally cut snow peas
  • 2 2/3 cups hot cooked long-grain white rice
  • 3 tablespoons chopped unsalted, dry-roasted peanuts

Nutritional Information

  • Calories 410
  • Fat 16g
  • Satfat 2.3g
  • Monofat 7.3g
  • Polyfat 5.1g
  • Protein 18.6g
  • Carbohydrate 50.6g
  • Fiber 7.5g
  • Cholesterol 0.0mg
  • Iron 4.4mg
  • Sodium 558mg
  • Calcium 140mg

How to Make It

Step 1

Cook Broccolini in boiling water for 2 minutes or until crisp-tender. Drain and plunge Broccolini into ice water; drain. Squeeze dry. Cut into 1-inch pieces.

Step 2

Combine 3 tablespoons green onions and the next 5 ingredients (through red pepper) in a bowl.

Step 3

Heat a large, heavy skillet or wok over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add tempeh; stir-fry for 5 minutes or until golden brown on all sides. Remove tempeh from pan; keep warm. Add remaining 2 teaspoons oil to pan; swirl to coat. Add Broccolini and snow peas; stir-fry 2 minutes, stirring occasionally. Add tempeh and vinegar mixture to pan; bring to a boil. Divide rice evenly among 4 bowls; top with tempeh mixture. Sprinkle with remaining 3 tablespoons green onions and peanuts.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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Ratings & Reviews

phoebe1214's Review

Shariren
December 10, 2012
I am miffed by the other reviews for this recipe. I followed the recipe exactly (and have since I have gone back over it to make sure I didn't do something wrong: I didn't). I thought this was awful. I don't usually leave a really bad review, but this recipe was inedible. There was so much rice vinegar in the sauce that it was sour and all we tasted. We ended up throwing it out and heating up leftovers instead.

lizzie924's Review

falljunelaker
November 19, 2012
N/A

sukeedog's Review

natdem
May 26, 2012
Tasty veg option for non-vegetarians (like us). I generally like tempeh better than other "meat substitutes," but I agree with the other reviewer who mentioned the tempeh being bitter in leftovers the following day - we had the same problem, which was a bummer since we always take leftovers for lunch. Aaaanyway, the sauce is delicious and you obviously can throw in whatever veggies you have on hand. We used brown rice.

natdem's Review

lizzie924
April 26, 2012
N/A

Allie79's Review

sukeedog
March 13, 2012
Good for a meatless Monday meal. I used the flax tempeh. I thought we already had hoisin but didn't look at the bottle carefully, and it turned out to be garlic black bean sauce. I used it anyway and thought it was just as good as hoisin would have been. Also, we can't always get broccolini at the grocery store so instead of making a special trip to find it somewhere else, I used broccoli and thought it was just fine. This is definitely one of those where you can use some leeway with the vegetables that you want to include, such as using up some that you've already got on hand.

falljunelaker's Review

phoebe1214
March 10, 2012
This was really good. We're not vegetarians but we enjoy different foods. This is only the 2nd time we've used tempeh. We followed the recipe exactly & used a three grain tempeh. Definitely a keeper. I didn't enjoy the leftovers the next day, though, as the tempeh seemed bitter, but we're not familiar enough with it to know if maybe it just doesn't reheat well or who knows what. Definitely delicious the night we made it, though.

Shariren's Review

Allie79
March 09, 2012
This was fantastic. I made made it with tofu instead of tempeh. I'm a vegetarian and my husband is a meat eater and he loved it.