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Sweet and Sour Tempeh

Serves 4.

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    An Asian classic, this sweet and sour stir-fry is fast, colourful, and packed with nutrients. Stir-frying helps to preserve the vitamin C content of this wholesome meal.

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    No pineapple?

    Simply swap the pineapple juice and chunks for orange juice and mandarin or orange segments.

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    Sweet and Sour Tempeh

    Ingredients

    • 1 Tbsp (15 mL) cider vinegar
    • 6 Tbsp (90 mL) water
    • 1/4 cup (60 mL) unsweetened pineapple juice
    • 2 Tbsp (30 mL) low-sodium, wheat-free soy sauce
    • 1 in (2.5 cm) raw ginger, peeled and minced fine
    • Dash of freshly ground pepper
    • 2 Tbsp (30 mL) camelina oil or grapeseed oil
    • 1 medium onion, chopped
    • 1 large carrot, sliced thinly on the diagonal
    • 1 small green pepper, deseeded and chopped
    • 1 small red pepper, deseeded and chopped
    • 2/3 cup (160 mL) pineapple chunks
    • 12 oz (350 g) tempeh, cut into cubes

    Nutrition

    Per serving:

    • calories283
    • protein17g
    • fat17g
      • saturated fat4g
      • trans fat0g
    • carbohydrates20g
      • sugars7g
      • fibre2g
    • sodium294g

    Directions

    01

    In small mixing bowl, combine vinegar, water, pineapple juice, soy sauce, ginger, and pepper. Set aside.

    02

    Heat oil in large skillet or wok. Add onion and stir-fry for 1 to 2 minutes. Add carrot and peppers; stir-fry for another 1 to 2 minutes. Reduce heat to medium-low, cover, and let cook for another 2 minutes.

    03

    Add juice mixture and pineapple chunks. Cover and cook for a further 7 to 10 minutes. Remove lid and add tempeh cubes; cook till just heated through.

    04

    Remove from heat and serve immediately on a bed of jasmine rice or rice vermicelli.

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    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.