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Tempeh Cubes Stir Fry
Lunch • India
How to Make Tempeh Cubes Stir Fry (Traditional & Healthy Version)
Tempeh Cubes Stir Fry is a modern, protein-rich dish that blends the nutritious qualities of tempeh with the iconic flavors of Indian masalas. Although tempeh is a relatively new ingredient in Indian kitchens, it has been embraced for its high protein content and adaptability to Indian spices. In this recipe, cubes of tempeh are tossed with fresh vegetables, onions, and classic Indian spices like cumin (jeera), turmeric (haldi), and coriander powder (dhaniya), creating a wholesome and flavorful stir fry. This dish is a fantastic option for anyone seeking a hearty yet low-calorie meal. It's perfect for lunch or even as a healthy dinner option. Tempeh’s firm texture absorbs Indian flavors beautifully, making this stir fry satisfying and aromatic. It’s also a great vegetarian alternative for those looking to increase their protein intake without resorting to paneer or soya. With simple steps and easily available ingredients, this stir fry fits right into the busy Indian lifestyle. Plus, it’s ideal for festive fasting days (vrat) when you want a nutritious, sattvik meal without onion and garlic. Enjoy Tempeh Cubes Stir Fry with a side of roti or brown rice for a balanced meal. Its vibrant colors and flavors make it an attractive centerpiece for any lunch table, especially during the summer months when light and healthy meals are preferred.
Ingredients(for 1 medium bowl per person)
- 200 grams Tempeh (cut into 1-inch cubes)
- 1 medium Onion (finely sliced (pyaz))
- 1 medium Capsicum (diced (shimla mirch))
- 1 medium Tomato (chopped (tamatar))
- 1-2 Green Chillies (slit (hari mirch)) - optional
- 1 inch Ginger (finely chopped (adrak))
- 1/2 tsp Cumin Seeds (jeera)
- 1/4 tsp Turmeric Powder (haldi)
- 1 tsp Coriander Powder (dhaniya powder)
- 1/2 tsp Red Chilli Powder (lal mirch) - optional
- to taste Salt (namak)
- 1 tbsp Lemon Juice (nimbu ras)
- 2 tbsp Fresh Coriander (chopped (hara dhaniya))
- 1 tbsp Oil (preferably cold-pressed mustard or olive oil)
Instructions
- 1
Cut the tempeh into 1-inch cubes. Blanch in boiling water for 2 minutes to soften and reduce bitterness. Drain and set aside.
5 minutes
Blanching tempeh enhances its texture and helps it absorb spices better.
- 2
Heat oil in a kadhai or non-stick pan on medium flame. Add cumin seeds (jeera) and let them splutter.
2 minutes
Let cumin crackle fully for maximum aroma.
- 3
Add sliced onions and sauté until translucent. Stir in ginger and green chillies; cook for a minute.
3 minutes
Sauté onions till soft but not browned for a sweeter flavor.
- 4
Add capsicum and sauté for 2 minutes. Toss in chopped tomatoes and cook till they soften.
4 minutes
Do not overcook capsicum; keep it slightly crunchy for best texture.
Why This Dish is Healthy
This stir fry is a healthy recipe because it uses tempeh, an excellent vegetarian protein source that supports muscle building and satiety. The inclusion of fresh vegetables provides antioxidants and fiber, aiding in digestion and weight management. The dish is cooked with minimal oil, avoiding deep frying, and uses traditional Indian spices known for their anti-inflammatory benefits. It’s filling, nutritious, and supports a balanced diet, making it perfect for those seeking wholesome Indian meals.
Tempeh Cubes Stir Fry is a powerhouse of nutrition. Tempeh is rich in plant-based protein, dietary fiber, and essential amino acids, which support muscle health and aid digestion. With a blend of colorful vegetables, this dish offers vitamins A, C, and K, plus important minerals like iron, calcium, and magnesium. The use of minimal oil and fresh masalas keeps the dish light yet flavorful, making it ideal for calorie-conscious eaters. It’s naturally low in saturated fats and free from cholesterol, making it a heart-healthy choice.
Pro Tips
- 💡Tip 1: Marinate tempeh cubes with a dash of lemon and salt before cooking for extra flavor.
- 💡Tip 2: Use a heavy-bottomed kadhai to prevent spices from burning.
- 💡Tip 3: Add seasonal vegetables like carrots or beans for variety and nutrition.
Storage & Serving
Store leftover Tempeh Cubes Stir Fry in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave. Avoid freezing as texture of tempeh and vegetables may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
