Sweet and Sour Brussels Sprout Tempeh Stir-Fry
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork.
Ready, set, go
Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Sweet and Sour Brussels Sprout Tempeh Stir-Fry
Ingredients
- 2/3 cup (160 mL) sodium-reduced vegetable broth
- 3 Tbsp (45 mL) soy sauce, tamari, or coconut aminos
- 2 Tbsp (30 mL) honey
- 3 Tbsp (45 mL) rice vinegar
- 2 tsp (10 mL) chili-garlic sauce, such as sriracha
- 2 tsp (10 mL) cornstarch
- 1 Tbsp (15 mL) avocado oil or peanut oil
- 12 oz (340 g) tempeh, crumbled
- 1 lb (450 g) Brussels sprouts, quartered
- 1 cup (250 mL) matchstick-cut carrots
- 1 Tbsp (15 mL) sesame oil
- 2 cups (500 mL) cooked brown rice
- 1/4 cup (60 mL) unsalted roasted peanuts (optional)
Nutrition
Per serving:
- calories444
- protein23 g
- total fat17 g
- sat. fat3 g
- total carbohydrates55 g
- sugars 13 g
- fibre7 g
- sodium574 mg
Directions
01
In small bowl, whisk together broth, soy sauce, honey, vinegar, chili-garlic sauce, and cornstarch.
02
In wok or large skillet, heat avocado or peanut oil over medium-high. Add tempeh; cook, stirring often, until tempeh is nicely browned, 4 to 5 minutes. Remove tempeh from skillet.
03
Add Brussels sprouts and carrots to pan; cook over medium-high for 2 minutes. Pour in 1/3 cup (80 mL) water, cover pan, and heat until vegetables are tender and no water remains in pan, about 5 minutes. Add stock mixture and tempeh to pan. Bring to a boil and heat until sauce has thickened and everything in the pan is nicely coated, 1 to 2 minutes. Remove from heat. Stir in sesame oil.
04
Serve over rice, and sprinkle with peanuts, if desired.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
