When I first became a vegetarian, stir-fry was always a meal I could count on. It was super easy because I could just cook up some noodles or rice and throw whatever veggies I had around into a pan with some sauce. I used to use store bought sauce, which is highly processed with weird ingredients and tons of salt. That was before I found out how easy it is to make my own. All you have to do for this teriyaki sauce is combine the ingredients and whisk. An added bonus, it tastes much better than any store bought variety.
Tempeh is a very recent addition to my diet and I love it! It is an excellent substitute for dishes that normally contain chicken because it has a similar texture and can be prepared in a similar way.
Tempeh is a traditional food made from culturing and fermenting soy beans. The fermentation actually partially digests some of the nutrients available in soy beans, making them easier for your body absorb and use. Tempeh is a good source of protein for vegetarian diets and many varieties also contain B12, which is sometimes lacking in a vegetarian or vegan diet.
- 3 ounces (85 grams) soba noodles
- 1 1/2 tablespoons coconut or olive
- 8 ounces tempeh, cubed
- 2 1/2 cups
bite sizebroccoli florets
- 2 cups snow pea pods
- 3/4 cup shelled frozen edamame
- 2-3 medium carrots, sliced
- 1-2 teaspoons sesame seeds, for garnish
- 5 tablespoons low-sodium tamari
- 4 1/2 tablespoons rice vinegar
- 1 tablespoon toasted sesame oil
- 1 tablespoon granulated sugar
- 1 large clove garlic, minced
- 1 1/2 teaspoons minced fresh ginger
- 1/4 teaspoon red pepper flakes
- fresh ground black pepper, to taste
- In a medium bowl, combine the teriyaki sauce ingredients and whisk until blended. This should make about 3/4 cup of sauce. Set aside.
- Cook soba noodles according to package directions. Drain.
- Heat 1/2 tablespoon oil in a large skillet over medium-high heat. Add the tempeh and 1/4 cup Teriyaki sauce. Cook until the tempeh is brown. Remove from skillet and set aside.
- In the same large skillet, heat 1 tablespoon oil. Add the broccoli florets and 2 tablespoons Teriyaki sauce. Sauté for about 3 minutes, reducing heat if necessary.
- Add the snow pea pods, frozen edamame, and carrots to the skillet and sauté another 5 minutes, or until the edamame is heated through and the carrots are tender.
- Stir in the soba noodles, tempeh, and remaining Teriyaki sauce. Cook for a few more minutes, until most of the
immediately,topped with sesame seeds.