Today I am sharing a very quick and easy Protein rich recipe. Tempeh and Green Beans Stir fry. This Tempeh and Green Beans Stir Fry is a perfect blend of flavors—tangy, savory, and slightly spicy—all wrapped up in a nutritious, plant-based dish. Whether you’re a fan of tempeh or just looking for a healthy meal that’s packed with protein, fiber, and fresh vegetables, this stir fry will satisfy your cravings. The combination of tempeh, a fermented soybean product, and Green beans (or French beans) gives the dish a hearty texture, while the tamarind paste and soy sauce bring a depth of flavor, making it an ideal choice for a quick weeknight dinner.
Flavor Profile of Tempeh and Green Beans Stir Fry:
The dish features a delightful contrast of tastes.
- Tamarind paste lends a tangy and slightly sour flavor, which adds brightness to the stir fry.
- Soy sauce provides a savory, umami depth that enhances the dish’s overall taste.
- Pepper sauce adds a subtle heat that builds up with each bite, giving the stir fry a mild spicy kick.
- Birds Eye Chilli :Enhances the flavors along with a spice kick.
Combined with the earthy flavor of tempeh and the crisp-tender texture of Green beans (French Beans), the dish becomes a well-balanced combination of protein, vegetables, and complex flavors. It’s simple to prepare and doesn’t require a lot of time in the kitchen—making it a perfect choice for busy days when you want a wholesome, satisfying meal.
Some Facts about Tempeh:
Tempeh is a nutritious and versatile food that offers a variety of health benefits. As a fermented soy product, it’s packed with essential nutrients and beneficial compounds that contribute to overall health. We get very good ones here. I always prepare it the day I buy or max the next day.
1. High in Protein: Tempeh is an excellent source of plant-based protein, making it an ideal choice for vegetarians, vegans, or anyone looking to reduce meat consumption. Protein helps with muscle repair, growth, and overall body function
2. Rich in Fiber :Tempeh is made from whole soybeans, which means it retains its natural fiber content. Fiber is mandatory for good digestion and can help regulate bowel movements. It also supports gut health by acting as food for beneficial gut bacteria. The fiber in tempeh is known to lower cholesterol levels and support heart health.
3. Supports Digestive Health : Since tempeh is a fermented food, it contains probiotics, which are beneficial bacteria that support a healthy gut microbiome. These probiotics can help improve digestion, enhance nutrient absorption, and boost overall immune function. The fermentation process also makes tempeh easier to digest than unfermented soy products.
4.Packed with Vitamins and Minerals :Tempeh is rich in several important vitamins and minerals. Tempeh contains various B vitamins, such as B2 , B3 , B5, and B6 . It is also known to be a rich source of Iron , calcium,Magnesium , Zinc and Phosperous.
5. Rich in Antioxidants:Tempeh is rich in antioxidants, which help fight free radicals and reduce stress in the body.
6. It is also good for heart health , Helps regulate Blood sugar, Hormonal Balance and Bone health.
TEMPEH AND GREEN BEANS STIR FRY
Equipment
- 1 Chopping Board
- 1 Knife and Spatula
- 1 Heavy Bottom Pan
Ingredients
- 1 Tbsp Oil
- 200 Grams Tempeh
- 200 Grams Green Beans / French Beans
- 2 Tsp Tamarind paste
- 1 Tbsp Light Soya Sauce
- 2 Tsp Pepper Sauce
- 1 No Birds Eye chilli finely chopped
- 1/2 Tsp Minced Garlic
- 1 Tsp Coconut Sugar (Optional)
- 1 Tbsp Scallions finely chopped
Instructions
Prepare the Tempeh:
- Heat oil in a Pan.Once the oil is hot, add the tempeh strips. Cook for about 3-4 minutes on each side until golden brown and crispy. Remove from the pan and set aside.
Stir-fry the Green Beans
- In the same pan, add a bit more oil if needed. Add minced garlic and birds eye chilli. Sauté for 1-2 minutes .Add the green beans and cook for about 5-6 minutes, stirring occasionally, until they are tender but still a bit crisp
Prepare the Sauce:
- In a small bowl, mix the tamarind paste, soy sauce, and pepper sauce. Add a little sugar for a touch of sweetness to balance the tang and spice.
- Pour the sauce into the pan with the green beans. Stir well to coat.
Combine
- Add the cooked tempeh back into the pan. Stir everything together to combine, allowing the flavors to meld. Cook for another 2-3 minutes.
- Turn off the heat. Garnish with finely chopped Scallions for a fresh and vibrant finishing touch.
- Serve with Cooked rice or enjoy as a salad on its own.
Notes
- Spice Level: The amount of pepper sauce or Chili can be adjusted depending on your preference for spice. If you prefer a milder flavor, use less pepper sauce or skip the birds eye chili.
- Sweetness: Add Coconut sugar or palm sugar to balance the tangy tamarind. If you like a sweeter stir fry, a teaspoon of sugar or a drizzle of honey can be added to the sauce mix.
- Additional Vegetables: Feel free to add other vegetables like bell peppers, carrots, or mushrooms to the stir fry for more variety. This dish is versatile, so feel free to get creative with the ingredients.
- Don’t skip all the ingredients mentioned in the list as the dish is a nutritious flavor bomb.
- Serving Ideas: You can serve it with rice or Noodles. you can also serve it with a side of crispy tofu or cooked quinoa for an extra protein boost. For a refreshing contrast, serve it with a simple green salad to balance out the dish’s savory flavors.
Incorporating tempeh into your diet provides a variety of health benefits, from improving digestive health to supporting muscle growth and heart health. It’s a nutrient-dense food that serves as a great source of protein, fiber, vitamins, and minerals, while also promoting a healthy gut microbiome through fermentation. Whether you’re a vegetarian, vegan, or just looking for a healthy alternative to meat, tempeh is an excellent addition to any diet!
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