Here’s another easy and fast stir-fry dish that incorporates tempeh, which is a great meat substitute. Served over rice, this is a perfect dish to eat on a day you work out or are extra busy and need some long-lasting energy—it’s got good lean protein.

　　

Ingredients

serves 4

　　1 (8-ounce) package tempeh

　　1 onion

　　2 cloves garlic

　　1 cup water

　　1/4 cup soy sauce

　　1 tablespoon cornstarch

　　4 cups broccoli florets

　　1 tablespoon canola oil

　　2 cups bean sprouts

　　2 cups cooked white or brown rice (see page 6)

　　

Step 1

Cut the tempeh into bite-size pieces. Peel the onion and cut into thin slices. Peel and finely chop the garlic or pass it through a garlic press. Combine the water, soy sauce, and cornstarch in a small bowl, stir until smooth, and set aside.

　　

Step 2

Place a large saucepan with 1 inch of water over high heat and bring to a boil. Add the broccoli to the pan, cover, and cook for 4 to 5 minutes, or until tender. Drain the water and set aside. (Alternatively, if you have a microwave, place the broccoli in a microwave-safe container and add a little water. Cover with plastic wrap or wax paper and microwave on high heat for 4 to 5 minutes, or until tender.)

　　

Step 3

Heat the oil in a large skillet over medium-high heat. Add the onion and cook, stirring frequently, for 10 minutes, or until the onion is translucent. Add the garlic, bean sprouts, and tempeh and cook, stirring frequently, for 2 to 3 minutes, or until the bean sprouts just start to soften. Add the soy sauce mixture to the pan and cook, stirring constantly, for 2 to 3 minutes, or until the sauce begins to boil. Remove from the heat and stir in the broccoli.

　　

Step 4

Spoon some of the rice into the center of each plate and top with the stir-fry.

　　

cooking 101

Step 5

Tempeh (pronounced “TEM-pay”) has been a traditional food and a staple source of protein in Indonesia for several hundred years. It is made by a fermentation process that binds soybeans (and sometimes other beans or grains) together into a cake. It has a tender, chewy consistency but holds together well, making it a good choice for grilling or stir-frying.

　　College Vegetarian Cooking