Overview

This Vegetarian Tempeh Stir-fry is a vibrant, protein-packed weeknight meal built around pan-fried tempeh and crisp-tender vegetables tossed in a savory-sweet sauce. It’s quick to make, easily adaptable to what’s in your fridge, and pairs perfectly with steamed rice or noodles.

Yield & Times

Servings: 3–4

Prep time: 15 minutes

Cook time: 15 minutes

Total time: 30 minutes

Ingredients

For the tempeh and marinade:

• 12 oz (340 g) tempeh, cut into 1/2-inch cubes or thin slices

• 2 tbsp soy sauce or tamari (use tamari for gluten-free)

• 1 tbsp rice vinegar

• 1 tsp toasted sesame oil

• 1 tsp maple syrup or agave

For the stir-fry:

• 2 tbsp neutral oil (canola, vegetable, or avocado)

• 3 cloves garlic, minced

• 1 tbsp fresh ginger, minced

• 1 medium red bell pepper, sliced

• 1 small head broccoli, cut into florets

• 1 cup snap peas or snow peas

• 1 medium carrot, thinly sliced or julienned

• 3 green onions, sliced on the diagonal

For the sauce:

• 3 tbsp soy sauce or tamari

• 1 tbsp rice vinegar

• 1 tbsp maple syrup (or brown sugar)

• 1 tsp chili garlic sauce or sriracha (optional for heat)

• 1 tsp toasted sesame oil

• 1 tbsp cornstarch mixed with 3 tbsp water (slurry)

To finish:

• 1–2 tbsp sesame seeds (toasted)

• Fresh cilantro or basil leaves (optional)

• Steamed rice, quinoa, or noodles for serving

Preparation

1. Marinate the tempeh

Combine the soy sauce, rice vinegar, sesame oil, and maple syrup in a bowl. Toss the tempeh pieces in the marinade and let sit for 5–10 minutes while you prep the vegetables. For firmer texture and reduced bitterness, you can steam tempeh 8–10 minutes before marinating.

2. Make the sauce

Whisk together the soy sauce, rice vinegar, maple syrup, chili sauce (if using), and sesame oil in a small bowl. Keep the cornstarch slurry separate until needed.

Cooking Instructions

3. Pan-fry the tempeh

Heat 1 tbsp neutral oil in a large nonstick or cast-iron skillet over medium-high heat. Add marinated tempeh in a single layer and cook until golden brown on both sides, about 3–4 minutes per side. Remove tempeh from the pan and set aside.

4. Stir-fry the aromatics and vegetables

Add the remaining 1 tbsp oil to the hot pan. Sauté garlic and ginger for 30–45 seconds until fragrant. Add carrots and broccoli and stir-fry for 2–3 minutes, then add bell pepper and snap peas and cook another 2 minutes. Vegetables should be crisp-tender.

5. Combine and finish

Return the tempeh to the pan. Pour the prepared sauce over the tempeh and vegetables. Stir gently, then add the cornstarch slurry while stirring to thicken — cook 1–2 minutes until sauce coats everything and becomes glossy. Stir in green onions and remove from heat.

To Serve

Serve the stir-fry over steamed rice, noodles, or quinoa. Garnish with toasted sesame seeds and fresh cilantro or basil. Add extra chili sauce at the table for more heat.

Variations & Substitutions

• Peanut or almond sauce: Replace the sauce with a mixture of 2 tbsp peanut butter, 2 tbsp soy sauce, 1–2 tbsp lime juice, 1 tbsp maple syrup, and a splash of water to thin. Add cornstarch if you want it thicker.

• Gluten-free: Use tamari instead of soy sauce and serve with rice or gluten-free noodles.

• Higher protein: Add a handful of edamame or cubes of firm tofu along with tempeh.

• Spicy: Increase chili garlic sauce or add sliced fresh chilies while stir-frying.

Tips for Best Results

• Steam tempeh for 8–10 minutes before marinating to remove any bitterness and help it absorb flavors.

• Cut vegetables uniformly for even cooking and a better presentation.

• Don’t overcrowd the pan; cook in batches if necessary to get good browning on tempeh and maintain high heat for crisp vegetables.

Storage & Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in a skillet over medium heat with a splash of water to revive the sauce, or microwave covered for 1–2 minutes.

Nutrition (approximate per serving)

Calories: 320–420 (varies with oil amount and sides); Protein: ~18–22 g; Fiber and micronutrients depend on chosen vegetables. Tempeh is a good source of plant-based protein, B vitamins, and minerals.

Final Note

This Vegetarian Tempeh Stir-fry is flexible—swap in seasonal vegetables, adjust the sauce to your taste, and enjoy a flavorful, nutritious meal any night of the week.