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Teriyaki Tempeh and broccoli stir fry

Teriyaki Tempeh and Broccoli Stir Fry

  • Author: Dietitian Debbie
  • Prep Time: 10 Min
  • Cook Time: 15 Min
  • Total Time: 25 minutes
  • Yield: 2 Servings 1x
  • Category: Entree, Main Dish
  • Method: Stir fry, stove top, one pan
  • Cuisine: Asian-inspired, vegan, gluten free
  • Diet: Vegan

Description

This recipe for teriyaki tempeh and broccoli stir fry is the perfect dish for a busy weeknight meal that is also vegan and gluten free. Serve this one pot dish with brown rice for a quick and easy meal.


Ingredients

  • 1 1/2 tablespoons vegetable oil
  • 1 large head broccoli, chopped
  • 8 oz package tempeh, cut into 1” pieces and then sliced into triangles
  • 34 medium carrots, peeled and thinly sliced
  • 1/3 cup vegan teriyaki sauce
  • To serve: sesame seeds, cilantro, green onions, sriracha, rice

Instructions

  1. Add oil to a skillet over medium high heat. Add tempeh and cook on one side until golden brown, about 2-3 minutes. Flip each piece and cook another 1-3 minutes on the opposite side until golden brown. Remove tempeh from pan and set aside. 
  2. Add the broccoli and carrots to the same pan  and sauté over medium-high heat for 2-3 minutes and then cover with a lid for the last 8-10 minutes or until they are fork tender. 
  3. Add the teriyaki sauce to the pan with the broccoli and sauté for 2-3 minutes. Stir in the tempeh and toss so that it is well coated in sauce. 
  4. Remove from heat and sprinkle with desired toppings. Serve over rice. 

Notes

For a saucier stir fry, you can add up to 1/2 cup of teriyaki sauce if desired. 

The sodium content of teriyaki sauce can be very high. If you need to monitor your sodium intake, I suggest using a low sodium teriyaki sauce like one from Fody Foods, Mrs Dash, or Primal Kitchen.


Nutrition

  • Serving Size: 1/2 Recipe
  • Calories: 260 kcals
  • Sugar: 14 g
  • Sodium: 1200 mg
  • Fat: 12 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 11 g
  • Trans Fat: 0 g
  • Carbohydrates: 29 g
  • Fiber: 8.5 g
  • Protein: 11.5 g
  • Cholesterol: 0 mg