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
Step-by-step instructions
Step 1 · Cut the tempeh into 1-inch cubes
Cut the tempeh into 1-inch cubes. Blanch in boiling water for 2 minutes to soften and reduce bitterness. Drain and set aside.
Step 2 · Heat oil in a kadhai or non-stick pan on medium flame
Heat oil in a kadhai or non-stick pan on medium flame. Add cumin seeds (jeera) and let them splutter.
Step 3 · Add sliced onions and sauté until translucent
Add sliced onions and sauté until translucent. Stir in ginger and green chillies; cook for a minute.
Step 4 · Add capsicum and sauté for 2 minutes
Add capsicum and sauté for 2 minutes. Toss in chopped tomatoes and cook till they soften.
Step 5 · Sprinkle turmeric
Sprinkle turmeric, coriander, and red chilli powders. Mix well and cook for a minute to blend flavors.
Step 6 · Add the blanched tempeh cubes and salt
Add the blanched tempeh cubes and salt. Stir well to coat with masala. Cook uncovered for 5-6 minutes, stirring occasionally.
Step 7 · Finish with lemon juice and chopped fresh coriander
Finish with lemon juice and chopped fresh coriander. Toss, taste, and adjust seasoning if needed. Serve hot.
Why this recipe 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.
A note on tradition
While tempeh is not traditional to Indian cuisine, its introduction has found a place in the health-conscious urban kitchens of India, especially among vegetarians and vegans. Dishes like Tempeh Cubes Stir Fry are gaining popularity in cities like Mumbai, Bengaluru, and Delhi for their high protein and low-fat content. It is commonly served for lunch or as a side during family gatherings, potlucks, and even during fasting days in a sattvik (pure vegetarian) version without onion and garlic. The use of familiar Indian spices ensures the dish feels at home on any Indian plate.