A golden, shredded tempeh stir-fry packed with protein and umami-rich sun-dried tomatoes. The perfect savory bite to make you fall in love with tempeh.
I find that tempeh is one of those proteins that unfortunately does not get the love it deserves. While it is packed with a ton of nutrition, a lot of people struggle with it’s earthier and more bitter undertones. And don’t get me wrong, I do get it. BUT…much like a lot of food I’ve learned to love over the years, maybe the best place to start with it is to shred it.
Why You’ll Want to Make This Shredded Tempeh Stir-Fry
- Shredding your tempeh is the key. By shredding it, you are doing 2 things. One, the thinner pieces are easier to crisp up in the pan, and those crispy bits really improve the overall flavor of tempeh. Two, you are also increasing the amount of surface area for flavor to bind to.
- Easy to make. No need to prep or press your tempeh in advance. You can pull it from the package and get straight to cooking, which saves so much prep time if you need a quick weeknight meal.
- A high quality plant-based protein. Tempeh is fermented and high in protein. That fermentation process makes tempeh more digestible and that protein more absorbable.
Key Ingredients and Substitutions
- Tempeh: If you are allergic to soy, LightLife makes a chickpea tempeh that would be a great alternative here and is sold at local grocery stores. You may also see different kinds of bean based tempehs at select farmers markets so keep a look out!
- Sun-Dried Tomatoes: Use the variety that comes jarred and packed in oil. I like to get the ones that are already julienned to save on extra chopping.
- Shallot: White, yellow, or red onions can work here. I would use about 1/4 cup’s worth (about half a small onion).
- Spices: I used a combination of smoked paprika, fennel seeds, coriander, allspice, and white pepper. Alternatively, you can use a spice mix that you love.
- Tamari: Use a gluten-free tamari to keep this dish gluten-free. Alternatively, use regular soy sauce or coconut aminos if preferred!
- Vinegar: Rice vinegar, red wine vinegar, white wine vinegar, or apple cider vinegar can be used.
- Mirin: This is a sweet Japanese cooking wine. It has lower alcohol content than something like sake, but has more sweetness to it. The combination does a good job at breaking up some of the natural bitterness you might find from commercial tempeh products, which is why I am applying it to this recipe. If you avoid alcohol, you can swap this for 2 teaspoons of your preferred sweetener (ex: maple syrup or agave syrup). It will get you close enough to what we are going for here.
How to Make This Sun-Dried Tomato Tempeh Stir-Fry
Mise en place: Place a box grater over a large bowl or cutting board. Use the largest holes of the grater to grate the tempeh blocks into shreds. If any large pieces remain, mince them well with a knife. In a small bowl, combine the tamari, mirin, and red wine vinegar, then set aside.
Fry the tempeh: Heat up a tablespoon of oil in a pan. Add the tempeh, spreading it out into a single layer. Allow the tempeh to cook undisturbed for 2 minutes. Sprinkle the tempeh with a pinch of salt, then give the tempeh a toss. Continue stirring occasionally for about 5 minutes, or until the tempeh bits are golden in color. Transfer the tempeh to a bowl, clear out the pan and return it to the burner.
Cook the aromatics: Add the remaining tablespoon of oil, then add in the shallots. Sprinkle with a pinch of salt and sauté for about 5 minutes. Stir in the sun-dried tomatoes and garlic, then continue to stir until the garlic is fragrant, about 2 minutes.
Add the spices: Stir in the paprika, coriander, fennel seeds, allspice, and white pepper, then sauté until fragrant.
Combine it all together: Add the tempeh back to the pan along with the tamari mixture. Continue sautéing until the tempeh fully absorbs all the liquid.
To serve: Remove from heat. Taste and adjust the seasonings as desired. You can use this as a main protein source and serve along with your favorite grains and/or greens.
Expert Tips
- Make this soy-free. Instead of soy-based tempeh, use a chickpea based tempeh. You’ll also want to swap for a soy-free soy sauce like coconut aminos.
- Shred your tempeh instead of cubing it. This will give the tempeh more surface area for sauces and spices to cling to as it cooks.
- Ways to manage tempeh’s bitterness. Before starting this recipe, consider steaming the whole block of tempeh first for 15 minutes. This will cut some of that bitterness down significantly. Allow it to cool completely before proceeding with the rest of the recipe. You can also play with the saltiness and sweetness (ex: stir in a little agave syrup) of the dish to balance any bitter tones that might linger.
How Long Does Tempeh Stir-Fry Last?
Once the tempeh stir-fry is done cooking, allow it to cool then transfer to an airtight container. Store in the fridge for up to 5 days. Feel free to double the recipe if you plan to meal prep it for the week ahead.
Make It Balanced
Tempeh is a high-protein food that also provides fiber. You can pair it with a number of options to further boost the nutrition, so consider any of the following serving options.
- For more protein and fiber: Pair with a high-fiber rice like this high-fiber chickpea rice that adds an additional 7g of protein and 3g of fiber
- For antioxidant-rich complex carbs: Consider stuffing this filling in a baked sweet potato or baked russet potato and pair with a high-protein dressing
- Extra greens: Love this combo sprinkled over marinated kale salads
Watch Me Make This Recipe
Recipe videos provide a general idea for recipe preparation. Please read the full recipe instructions and notes for the most accurate recipe results.
More High-Protein Recipes to Try
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Description
A golden, shredded tempeh stir-fry packed with protein and umami-rich sun-dried tomatoes. The perfect savory bite to make you fall in love with tempeh.
- Place a box grater over a large bowl or cutting board. Cut the block of tempeh in half then use the largest holes of the grater to grate the tempeh blocks into shreds. If any large pieces remain, mince them well with a knife. In a small bowl, combine the tamari, mirin, and red wine vinegar, then set aside.
- To a pan over medium heat, add a tablespoon of oil. Add the tempeh to the pan, spreading it out into a single layer. Allow the tempeh to cook undisturbed for 2 minutes.
- Sprinkle the tempeh with a pinch of salt, then give the tempeh a toss. Continue stirring occasionally for about 5 minutes, or until the tempeh bits are golden in color. Transfer the tempeh to a bowl, clear out the pan and return it to the burner.
- Heat up the remaining tablespoon of oil then add in the diced shallot. Sprinkle with a pinch of salt and sauté for about 5 minutes to give them some color. Stir in the sun-dried tomatoes and garlic. Continue to stir until the garlic is fragrant, about 2 minutes.
- Stir in the paprika, coriander, fennel seeds, allspice, and white pepper. Sauté the spices with the sun-dried tomato mixture for 2 minutes.
- Add the tempeh back to the pan then pour in the tamari mixture that you prepped earlier. Stir everything to combine, and continue to sauté until the liquid has been fully absorbed by the tempeh.
- Remove from heat, then make sure to taste and adjust the seasonings as desired before enjoying with your favorite grains and/or greens!
Notes
Make this soy-free. Instead of soy-based tempeh, use a chickpea based tempeh. You’ll also want to swap for a soy-free soy sauce like coconut aminos.
Shred your tempeh instead of cubing it. This will give the tempeh more surface area for sauces and spices to cling to as it cooks.
Ways to manage tempeh’s bitterness. Before starting this recipe, consider steaming the whole block of tempeh first for 15 minutes. This will cut some of that bitterness down significantly. Allow it to cool completely before proceeding with the rest of the recipe. You can also play with the saltiness and sweetness (ex: stir in a little agave syrup) of the dish to balance any bitter tones that might linger.
Store in the fridge for up to 5 days.
Nutrition
- Calories: 276
- Sugar: 7g
- Fat: 18g
- Carbohydrates: 15g
- Fiber: 4g
- Protein: 17g
The nutrition facts are provided as a courtesy and may vary depending on substitutions and product types used.
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