Savory Tempeh Sukiyaki Stir-Fry with Broccoli and Cauliflower
Delight in the flavors of this Savory Tempeh Sukiyaki Stir-Fry, a sensational one-pan dish that combines protein-rich tempeh with vibrant vegetables like broccoli and cauliflower. This recipe, inspired by traditional Japanese sukiyaki, balances the umami notes from tamari and Worcestershire sauce with the sweetness of honey and mirin, creating a memorable dining experience. Perfect for vegetarians and vegans alike, this dish allows the hearty texture of tempeh to shine, ensuring satisfaction in every bite. Serve it over brown rice for a complete meal that is both nutritious and indulgent.
N/A
Servings
N/A
Calories
16
Ingredients
Ingredients
tempeh
8 ounces (steamed for 10 minutes, cut into thin strips)
tamari
3 tablespoons (for marinating and sauce)
mirin
2 tablespoons (for marinating)
arrowroot
1 tablespoon (for thickening (optional))
Worcestershire sauce
1 tablespoon (for marinating)
honey
1 teaspoon (for marinating (omit for vegan))
fresh ginger
1 tablespoon (finely minced)
green pepper
1 (thinly sliced)
onion
1 large (cut into thin wedges)
carrot
1 large (cut into matchsticks)
celery
1 cup (thinly sliced)
broccoli floret
1 cup (fresh)
cauliflower
1 cup (thinly sliced)
vegetable stock
1 cup (for boiling and sauce)
oil
2 tablespoons (for frying)
additional oil
2 tablespoons (for stir-frying)
Instructions
1
In a mixing bowl, place the steamed tempeh strips and pour in the tamari, mirin, Worcestershire sauce, honey, and minced ginger. Gently stir to ensure all pieces are evenly coated with the marinade. Let it sit for at least 15 minutes.
2
In a saucepan, bring the vegetable stock to a boil. Add the carrots, broccoli florets, and sliced cauliflower, cooking for one minute. Quickly remove the vegetables and set them aside, reserving the stock for later use.
3
Drain the marinated tempeh, ensuring to collect any leftover marinade into the vegetable stock.
4
In a wok or spacious skillet, heat 2 tablespoons of oil over medium-high heat. Once hot, add the tempeh strips in a single layer and fry until they are golden brown on both sides. Once done, transfer the tempeh to a bowl and set aside.
5
In the same pan, add the remaining 2 tablespoons of oil. Stir-fry the onions and sliced green peppers for about 3-4 minutes until slightly softened. Add the sliced celery and stir-fry for another 2 minutes.
6
Pour the reserved vegetable stock into the pan and bring to a gentle simmer. Stir in 2 tablespoons of tamari.
7
Add the previously cooked tempeh, along with the blanched carrots, broccoli, and cauliflower. Gently stir everything together until heated through, ensuring the vegetables retain their crisp texture.
8
Serve your Tempeh Sukiyaki Stir-Fry hot over a bed of brown rice, allowing the lovely sauce to drizzle over the top.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Savory Tempeh Sukiyaki Stir-Fry?
It is a nutritious one-pan dish featuring protein-rich tempeh and a variety of vegetables like broccoli and cauliflower, inspired by traditional Japanese sukiyaki flavors.
Is this Tempeh Sukiyaki recipe vegan?
The recipe can be made vegan by omitting the honey or replacing it with a plant-based sweetener like maple syrup or agave.
Is this dish gluten-free?
Yes, as long as you use a gluten-free tamari and ensure your Worcestershire sauce is a gluten-free variety.
How should the tempeh be prepared before marinating?
The tempeh should be steamed for 10 minutes and then cut into thin strips.
How long should the tempeh marinate?
Let the tempeh sit in the marinade for at least 15 minutes to absorb the flavors.
What ingredients are in the marinade?
The marinade consists of tamari, mirin, Worcestershire sauce, honey, and finely minced fresh ginger.
What vegetables are used in this stir-fry?
This recipe uses broccoli florets, cauliflower, carrots, onions, green peppers, and celery.
How do I cook the broccoli and cauliflower?
Blanch them in boiling vegetable stock for one minute to ensure they stay vibrant and slightly crisp.
Should I throw away the vegetable stock after boiling the vegetables?
No, reserve the stock as it is used later to create the sauce for the stir-fry.
What is the best way to fry the tempeh?
Heat oil in a wok or large skillet over medium-high heat and fry the tempeh strips in a single layer until they are golden brown on both sides.
How are the carrots prepared?
The carrots should be cut into thin matchsticks.
What can I serve with Tempeh Sukiyaki Stir-Fry?
It is best served hot over a bed of brown rice to soak up the savory sauce.
What is the role of arrowroot in this recipe?
Arrowroot is listed as an optional ingredient used for thickening the sukiyaki sauce.
Can I substitute tamari with soy sauce?
Yes, soy sauce can be used as a 1:1 substitute for tamari, though tamari is typically used for a gluten-free option.
How long does it take to stir-fry the onions and peppers?
Stir-fry the onions and green peppers for about 3-4 minutes until they are slightly softened.
Why is the ginger minced?
Mincing the ginger allows its flavor to distribute evenly throughout the marinade and the final dish.
What kind of onion should I use?
The recipe calls for one large onion cut into thin wedges.
Is mirin necessary for this recipe?
Mirin adds a traditional Japanese sweetness and depth to the sukiyaki sauce, which is central to the dish's flavor profile.
How much vegetable stock is required?
You will need 1 cup of vegetable stock.
How do I ensure the vegetables don't get mushy?
By blanching the carrots, broccoli, and cauliflower for only one minute and adding them back at the very end just to heat through.
Can I use frozen vegetables?
Fresh vegetables are recommended for the best texture, but frozen can be used if thawed and drained properly.
What is the total amount of oil used?
The recipe uses a total of 4 tablespoons of oil: 2 for frying the tempeh and 2 for stir-frying the vegetables.
Is this recipe considered healthy?
Yes, it is packed with plant-based protein from tempeh and a wide variety of fiber-rich vegetables.
How do I cut the celery?
The celery should be thinly sliced.
Can I add other proteins to this stir-fry?
While tempeh is the star, you could also add tofu or seitan if desired.
What does 'umami' mean in the context of this dish?
Umami refers to the savory, 'fifth' taste provided by the tamari and Worcestershire sauce.
How many grams of protein are in this dish?
The specific nutritional data for protein is not provided, but tempeh is a high-protein legume product.
What part of the broccoli should I use?
Use the florets, which are the flowery head parts of the broccoli.
Is this dish spicy?
No, it is savory and slightly sweet. For heat, you would need to add chili flakes or hot sauce separately.
How should I reheat leftovers?
Reheat in a skillet over medium heat with a splash of water or stock to maintain the texture of the vegetables.