How to Prepare a Protein-Rich Tempeh and Quinoa Stir Fry
Are you on the lookout for a delicious and nutritious meal that’s both filling and good for your health? Look no further, because today, we’re diving into the world of tempeh and quinoa stir fry—a dish that’s packed with protein and flavor to keep you energized and satisfied. This easy-to-follow recipe is perfect for anyone looking to add more plant-based protein to their diet, and the best part is, it’s super simple to prepare!
What You’ll Need:
Before we get started, let’s make sure you have all the necessary ingredients. For this stir-fry, you will need:
- 1 cup of quinoa
- 2 cups of water or vegetable broth
- 1 package (about 8 oz) of tempeh
- 3 tablespoons of soy sauce or tamari
- 1 tablespoon of olive oil or any vegetable oil
- 2 cloves of garlic, minced
- 1 inch of fresh ginger, minced
- 1 red bell pepper, sliced
- 1 cup of carrots, julienned or thinly sliced
- 2 cups of broccoli florets
- 2 green onions, chopped
- Salt and pepper to taste
- Optional: sesame seeds, for garnish
Let’s Get Cooking:
-
Cook the Quinoa: Begin by rinsing the quinoa under cold water in a fine-mesh strainer. This helps to remove any bitterness. Then, in a medium-sized pot, combine the quinoa with 2 cups of water or vegetable broth. Bring it to a boil, then reduce the heat to low, cover, and let it simmer for 15 minutes or until all the water is absorbed. Once cooked, fluff it with a fork.
-
Prepare the Tempeh: While the quinoa is cooking, it’s time to focus on the tempeh. Cut the tempeh into small cubes or slices, depending on your preference. In a small bowl, mix 2 tablespoons of soy sauce or tamari with a tablespoon of water. This will be used to marinate the tempeh. In a skillet over medium heat, add the tempeh and the soy sauce mixture. Cook for about 5 minutes, flipping the pieces halfway through, until they’re nicely browned. Remove the tempeh from the skillet and set aside.
-
Sauté the Veggies: In the same skillet, add the tablespoon of oil and increase the heat to medium-high. Add the minced garlic and ginger, stirring for about 30 seconds until fragrant. Next, throw in the sliced red bell pepper, carrots, and broccoli florets. Stir-fry these for about 5-7 minutes until they’re just tender but still have a bit of crunch.
-
Bringing It All Together: Now it’s time to combine everything. Add the cooked tempeh back into the skillet with the veggies. Then, add the cooked quinoa and the remaining tablespoon of soy sauce. Stir everything together and cook for another 2-3 minutes, making sure the ingredients are well combined and heated through.
-
Finishing Touches: Finally, taste your creation and adjust the seasoning with a bit more soy sauce, salt, and pepper if needed. Sprinkle the chopped green onions and some sesame seeds over the top for an extra pop of flavor and texture.
Serving Suggestions:
This tempeh and quinoa stir fry is a versatile dish that can be served in various ways. Enjoy it on its own for a satisfying meal or pair it with a simple side salad for some added greens. It’s also delicious when topped with a drizzle of sriracha or any other sauce you love for some extra kick.
Why You’ll Love This Dish:
Not only is this tempeh and quinoa stir fry super tasty, but it’s also incredibly nutritious. It’s packed with protein from both the tempeh and quinoa, making it an excellent choice for those on a plant-based diet. The veggies provide a good dose of fiber, vitamins, and minerals, while the ginger and garlic add a delightful depth of flavor as well as additional health benefits.
Whether you’re a seasoned vegan or just looking to incorporate more plant-based meals into your diet, this tempeh and quinoa stir fry is sure to hit the spot. It’s proof that eating healthy doesn’t mean sacrificing flavor or feeling hungry shortly after. This dish is a win-win for your taste buds and your body!
So, what are you waiting for? It’s time to get cooking and enjoy the wholesomeness of this fantastic stir-fry. Bon appétit!
