High proteinVeg-heavy

Tempeh & Broccoli Stir Fry

Steam the tempeh first if you find it bitter. It takes two minutes and fixes it.

25 min Serves 1 Stove, Frying pan, Saucepan

Per serving

843

kcal

50.2 g

protein

89.4 g

carbs

36.9 g

fat

6 g protein per 100 kcal · 9.5 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Tempeh200 g
  • Broccoli150 g
  • Brown rice, dry weight75 g
  • Soy sauce20 g
  • Garlic8 g
  • Olive oil12 g

Method

  1. 1Start the rice.
  2. 2Slice the tempeh and fry in hot oil until browned on both sides.
  3. 3Add the broccoli and a splash of water, cover for two minutes to steam it.
  4. 4Soy and garlic in at the end.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Cooked rice: cool it fast, eat it within a dayShow

Uncooked rice can carry spores (Bacillus cereus) that survive cooking. If cooked rice sits warm, they wake up and make a toxin that reheating does not destroy. The fix is easy: don't let it sit warm.

  1. Eat it straight away, or cool leftovers quickly — spread it out on a plate or tray so it cools within about an hour.
  2. Then put it in the fridge. Eat it within 24 hours.
  3. Reheat it only once, until it is steaming hot all the way through.
Crushing or chopping garlicShow

Garlic is added in small pieces so it spreads through the dish. It burns in seconds, which turns it bitter, so it usually goes in after the onion, not before.

  1. Pull one clove off the bulb. Trim off the hard little root end.
  2. Lay the flat of your knife on the clove and press down firmly with the heel of your hand. The skin splits and slips off.
  3. Slice it thinly, then rock the knife back and forth over the slices until the pieces are tiny. Or push the peeled clove through a garlic crusher.
  4. In the pan it needs about 30 seconds to a minute, stirring, until it smells strong — then add the next ingredient.

Ready when: In the pan: fragrant and pale gold. Brown means it has gone too far.

Cutting broccoli into floretsShow

The 'trees' are florets. The stalk is sweet and perfectly good to eat.

  1. Turn the head upside down and cut the florets off where they meet the thick stalk.
  2. Split big florets through their stem so they are all roughly the size of a large grape.
  3. Peel the tough outside off the stalk and slice the inside into coins — it cooks in the same time.

Ready when: Cooked: bright green and a knife goes in with a little resistance. Grey-green and floppy is overdone.

Cooking riceShow

Two easy ways: boil it like pasta (hardest to get wrong), or the absorption method (fluffier).

  1. Rinse it in a sieve under the cold tap until the water runs mostly clear.
  2. Like pasta: boil in lots of salted water, 10–12 minutes for white rice (brown takes 25–30), tasting until tender, then drain.
  3. Absorption: 1 mug of rice to 1½ mugs of water and a pinch of salt. Boil uncovered until the water drops below the rice and small holes appear, then lid on, lowest heat, 12–15 minutes. Don't lift the lid.
  4. Take it off the heat and leave it covered for 5–10 minutes, then fluff it up with a fork.

Ready when: Each grain is soft all the way through, with no chalky white centre.

Frying and stir-fryingShow

Frying is cooking in a thin layer of hot fat. A stir fry is the fast, hot version where you keep everything moving.

  1. Have everything chopped and ready BEFORE the pan goes on — there is no time once it starts.
  2. Heat the oil first (see above), then add the food in a single layer. If it doesn't fit in one layer, cook it in two batches.
  3. Let pieces sit for a minute to colour before you turn them; stir-fries get stirred or tossed every 20–30 seconds.
  4. Hardest things go in first (carrot, pepper), soft things last (spinach, spring onion).

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.