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Tempting Tempeh Stir-fry with Tofu and Snake Beans

This deliciously meaty (yet meatless!) Tempeh stir-fry will pique the tastes of both vegetarians and meat-lovers alike. Singaporeans and Malaysians will know this dish as sambal goreng (meaning: chilli stir-fry).

It’s a protein- and calcium-packed powerhouse, plus it gives a kick from the fire-power of chilli. Here’s an overview of the nutritional value of the main ingredients of tempeh stir-fry:

Snake beans: a vegetable rich in protein and calcium; go here for our other Chinese snake bean recipe!

Firm tofu (‘tau kwa’): coagulated soy milk, rich in protein and calcium

Tempeh: fermented whole soy beans into cake form rich in protein and calcium

Fresh tomatoes: rich in vitamin C and heart-healthy lycopene

Tempeh, made from fermented whole soy beans, is a great source of protein, and low in saturated fat. Combining it with Asian-inspired spices like lemongrass, green chilli, ginger and garlic makes for a tasty, simple, nutritious dish. Tempeh is meatier than tofu, has a great texture, and soaks up all the flavours of whatever it’s stir-fried or stewed in. It has the power to turn any Meatless Monday into a tastebud party, even for omnivores!

Tempeh originates from ages ago from Indonesia, but the nutty, earthy plant protein has seen a resurgence of interest in the vegetarian sphere across the globe. Tempeh is a cake of partially cooked whole soybeans aged overnight at a tropical temperature. Spores of Rhizopus oligosporus mould are introduced which forms a thick, white mat that binds the beans together. It’s then steamed and ready to eat.

Tempeh is fantastic as a meat substitute, standing up well to the real thing taste-wise and nutritionally. Tempeh contains 8% of the recommended daily amount of both calcium and iron. Fermenting whole soy makes it even more nutritious than normal soy products like tofu, by helping nutrients like calcium, zinc and iron become more absorbable for our body. It’s so healthy because it offers you so many nutrients, minus off the negative effects of eating meat. Before cooking, tempeh contains around 19.5% protein, compared with 17.9% for hamburgers and 21% for chicken.

But re-consider piling on the tempeh goreng you find at the Nasi Padangs. Unfortunately, though, a Malaysian study found that battered and deep-fried tempeh had about half the isoflavones (soy antioxidants) as raw tempeh. So cook this lightly and tenderly with love and care to retain the health benefits, like this tempeh stir-fry does!

Tempting Tempeh Stir-fry with Tofu and Snake Beans


Serves: 6                Time: 40 mins

Ingredients :

  • 2 tbsp olive oil
  • 3 stalks spring onions, thinly sliced
  • 2 bulbs garlic, thinly sliced
  • 3 pieces green chilli, sliced
  • 1 stalk lemongrass, trimmed, halved
  • 5cm ginger, thinly sliced
  • 350g firm tofu, cut into 1cm squares
  • 250g tempeh, cut into 1cm squares
  • 1 bunch snake beans, trimmed, sliced into 3cm lengths
  • 2 medium tomatoes, diced
  • 1/4 cup kecap manis

Preparation :

1. Heat olive oil in a non-stick wok over medium-high heat.

2. Add spring onions, garlic, chillies, lemongrass and ginger, and stir-fry for 2 minutes or until soft.
3. Add tofu and tempeh and stir-fry for 2 minutes, or until tofu is evenly browned.
4. Add beans, tomato, and kecap manis, lightly tossing until evenly coated and sauce thickens.
5. Discard lemongrass and ginger. Serve with a side of brown rice.

 Nutritional Facts:

Per serving: 227 calories; 14 g fat; 7 g carbohydrates; 17 g protein

Carbohydrate Servings: 0.5



This post first appeared on GlycoLeap, please read the originial post: here

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