Try this nutritious twist on classic fried rice! Tasty, gut-healthy tempeh offers both probiotic and prebiotic benefits. Plus, this rice is packed with mixed veggies, aromatics (garlic, ginger, onions), and a spicy kick of sriracha.
What Makes Tempeh Fried Rice So Healthy?
In addition to being a great protein source, tempeh is good for your gut health. It’s a fermented food, which adds beneficial bacteria (or probiotics) to your diet.
Probiotics help balance your gut microbiome by introducing good bacteria. When you have a lot of beneficial bacteria in your gut, you reduce inflammation and improve your immune function.
The tempeh and mixed veggies also offer plant fiber (prebiotics), vitamins, and minerals. Serve this filling and nutritious rice as a main dish, or hearty side.
Ingredients
Here’s what you’ll need (see recipe card below for exact quantities):
- tempeh (1 package)
- gluten-free soy sauce or tamari
- rice vinegar
- sriracha (vegan)
- minced garlic
- avocado oil
- mixed veggies (I used frozen peas, carrots, corn, green bean mix)
- grated ginger
- salt
- black or white pepper
- green onions
- cooked short-grain white rice (leftovers work great)
- sesame oil
- cilantro (for garnish)
Instructions
In a bowl, mix soy sauce, vinegar, sriracha and 1 tsp minced garlic. Add cubed tempeh and mix well. Marinate for 25 minutes to overnight.
Heat 1 tbsp avocado oil in a wok or large, wide saute pan over medium-high heat. Add the tempeh (reserving the marinade) and saute until it’s crispy and caramelized on all sides. Set the tempeh aside in a plate or bowl.
Heat the remaining 1 tbsp avocado oil to wok/pan. Add ginger, garlic, and white parts of green onion. Saute until onions are soft. Add mixed veggies, salt, and pepper. Saute until veggies are crisp tender.
Add rice to the pan, followed by reserved marinade. Cooke for 3 minutes, or until rice is fried and golden.
Fold in cooked tempeh and sesame oil. Cook until heated through.
Transfer to a serving dish. Garnish with green parts of your green onions and chopped cilantro.
Recipe FAQs
What is tempeh, and where can I find it?
Tempeh is a fermented soy product that is rich in protein and probiotics. It has a firm texture and a nutty flavor. You can find tempeh in the refrigerated section of most health food stores, supermarkets, and Asian markets.
Can I use a different rice?
Yes, brown rice or cauliflower rice would be great in this dish and actually offer a better nutritional profile!
How do I prepare tempeh for this recipe?
Tempeh can be prepared by steaming, boiling, or pan-frying it before adding it to the fried rice. Steaming or boiling helps to soften the tempeh and reduce any bitterness. Simply cut the tempeh into small cubes or slices before cooking.
Is tempeh fried rice gluten-free?
Tempeh itself is gluten-free, as long as you use gluten-free soy sauce or tamari.
Can I make this dish in advance?
Yes, tempeh fried rice can be made ahead and stored in an airtight container in the refrigerator for up to 3-4 days. Reheat it in a skillet or microwave before serving.
What vegetables work best in tempeh fried rice?
You can use a variety of vegetables such as carrots, bell peppers, peas, broccoli, snap peas, and onions. Feel free to mix and match based on your preferences and what you have on hand.
Can I add eggs to this recipe?
While this recipe is vegan, you can add scrambled eggs if you prefer. Simply scramble the eggs separately and mix them into the fried rice towards the end of cooking.
How do I store and reheat leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in a skillet over medium heat, adding a splash of water or broth if desired to prevent sticking. Alternatively, you can reheat it in the microwave.
Tempeh Fried Rice (Vegan)
Ingredients
Marinated Tempeh:
- 2 Tbsp gluten-free soy sauce or tamari
- 1 Tbsp rice vinegar
- 1 Tbsp sriracha (vegan)
- 1 tsp minced garlic
- 8 oz tempeh (1 package) cut into bite-sized cubes
For Stir-Fry
- 2 Tbsp avocado oil (divided)
- 1 cup mixed veggies (frozen or fresh) e.g., green peas, carrots, corn, snap peas
- 2 tsp grated ginger
- 2 tsp minced garlic
- dash of salt
- 1/2 tsp black or white pepper
- 3 green onions, chopped green and white parts separated
- 3 cups cooked short grain white rice day old leftovers work best
- 1 Tbsp sesame oil
- chopped cilantro for garnish
Instructions
- In a bowl, mix soy sauce, vinegar, sriracha and 1 tsp minced garlic. Add cubed tempeh and mix well. Marinate for 25 minutes to overnight.
- Heat 1 tbsp avocado oil in a wok or large, wide saute pan over medium-high heat. Add the tempeh (reserving the marinade) and saute until it's crispy and caramelized on all sides. Set the tempeh aside in a plate or bowl.
- Heat the remaining 1 tbsp avocado oil to wok/pan. Add ginger, garlic, and white parts of green onion. Saute until onions are soft. Add mixed veggies, salt, and pepper. Saute until veggies are crisp tender.
- Add rice to the pan, followed by reserved marinade. Cooke for 3 minutes, or until rice is fried and golden.
- Fold in cooked tempeh and sesame oil. Cook until heated through.
- Transfer to a serving dish. Garnish with green parts of your green onions and chopped cilantro.
One Response
really hearty rice – kept well as leftovers. i might try this with tofu next time.