A colorful feast for the eyes?and body?this Asian-inspired stir-fry is packed with flavor and the bevy of powerful phytochemicals found in these vibrant plant foods. Featuring orange- and ginger-marinated tempeh?a fermented soy and grain cake popular in Indonesia?the zestiness and crunch of this stir-fry pairs well with the delicate tones and texture of the rice.
Recipe Courtesy Sharon Palmer, The Plant-Powered Dietitian?
- One 8-ounce package tempeh
- 1 cup orange juice
- 1 tsp. minced fresh ginger
- 2 garlic cloves, minced
- 2 Tbsp. reduced sodium tamari (see Notes)
- 1/4 tsp. red curry paste
- 2 Tbsp. chopped fresh cilantro (or 1 tsp. dried)
- 1 cup water
- 2/3 cup uncooked red rice
- 1 Tbsp. peanut oil
- 2 carrots, coarsely chopped
- 1/2 onion, cut into wedges
- 2 celery stalks, coarsely chopped
- 1/2 red bell pepper, sliced
- 8 oz. fresh snow peas
- 1/3 cup peanuts
- 2 Tbsp. shelled hemp seeds
- 2 tsp. cornstarch
- Cut the tempeh into cubes and place in a shallow dish.
- Whisk together the orange juice, ginger, garlic, tamari, curry paste, and cilantro in a small bowl and pour over the tempeh. Refrigerate the tempeh and marinade for 1 hour.
- If using a rice cooker, put the water and the rice into the cooker and prepare according to the manufacturer’s instructions. If cooking on the stovetop, bring the water to a boil in a medium saucepan. Add the rice and reduce the heat to a simmer. Cook, covered, until all the liquid is absorbed, about 20 minutes.
- Meanwhile, heat the peanut oil in a wok or skillet. Add the carrots and saut?, stirring frequently, for 3 minutes. Add the onions and celery and stir-fry for an additional 3 minutes. Add the pepper, snow peas, peanuts, and hemp seeds and stir-fry for an additional 2 minutes.
- Remove the tempeh from the marinade with a fork or slotted spoon and reserve the marinade. Add the tempeh to the vegetable mixture.
- Add the cornstarch to the reserved marinade and whisk until smooth. Pour into the vegetable-tempeh mixture. Cook, stirring often, until the sauce has thickened and the vegetables are crisp-tender, about 2 minutes.
- Serve the stir-fry immediately over the hot rice.
- If you can’t find red rice, you can substitute cooked brown rice, black rice, quinoa, or barley for the cooked red rice.
- Tamari is similar to soy sauce but is darker in color and slightly thicker. You may substitute soy sauce for tamari.
(Recipe makes 4,? 2-cup servings of stir-fry plus 1/2 cup rice)
Carbohydrate: 46 g
Fiber: 7 g
Protein: 19 g
Total fat: 18 g
Saturated fat: 4 g
Sodium: 555 mg
Star nutrients: Vitamin A (86% DV), vitamin C (50% DV), vitamin E (9% DV), folate (19% DV), niacin (35% DV), calcium (17% DV), iron (16% DV)