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Quick Vegan Tempeh Stir-fry with Cauliflower Rice

July 31, 20233 min read

A Protein-Rich Plant-based Dinner in 15 Minutes

Are you looking for a quick vegan dinner recipe that's not only nutritious but also high in protein? You're in the right place! This Tempeh Veggie Stir-fry with Cauliflower Rice is a fast, flavorful, and incredibly healthy vegan meal that fits perfectly into a balanced diet. High in protein and healthy carbs and fats, it's the perfect dinner solution for health-conscious vegans and non-vegans alike.

Ingredients for Your Quick Vegan Dinner

  • 1 block (8 oz) of tempeh

  • 1 medium red bell pepper

  • 1 medium zucchini

  • 1 medium carrot

  • 2 cloves of garlic

  • 1 inch fresh ginger

  • 1 head of cauliflower or pre-made cauliflower rice 

  • 2 tablespoons avocado oil

  • Extra - 1 head of broccoli, chopped

Preparation: A 15-Minute Vegan Recipe

To start off your healthy vegan dinner, first prepare the cauliflower rice. Cut the cauliflower into chunks, removing the green leaves and hard stem. Using a food processor, pulse the cauliflower until it's the consistency of rice. Set it aside.

Next, prepare the tempeh by cutting it into cubes. In a large pan, heat 1 tablespoon of avocado oil over medium heat. Add the tempeh and cook until browned on all sides, which should take approximately 5-7 minutes. Remove from the pan and set aside.

In the same pan, add another tablespoon of avocado oil. Add minced garlic and grated ginger and sauté for a minute until fragrant. Introduce the chopped red bell pepper, zucchini, and carrot to the pan and stir-fry for about 5 minutes or until the veggies are just tender.

While the vegetables are cooking, prepare the sauce. In a small bowl, mix together the soy sauce, peanut butter, maple syrup, rice vinegar, water, and sriracha if you're a fan of heat.

Add the cooked tempeh back to the pan with the veggies. Pour the sauce over the top and stir to combine, allowing it to cook for another 2-3 minutes.

Meanwhile, heat a separate pan over medium heat. Add the cauliflower rice and cook for about 5 minutes, stirring occasionally, until it's tender.

Serve the tempeh and veggie stir-fry over the cauliflower rice, and there you have it: a protein-rich vegan dinner in less than 15 minutes!

Health Benefits of This Vegan Dinner Recipe

Tempeh is a fermented soy product that's a fantastic source of protein for vegans, vegetarians and those wishing to cut down their meat consumption. Not only does it contribute to your daily protein intake, but it also offers prebiotics, which can improve digestive health, as well as various vitamins and minerals.

Cauliflower, a great low-carb alternative to traditional rice, is high in fiber and vitamins and does an excellent job of making this meal feel hearty without adding excessive carbs.

The colorful mix of red bell pepper, zucchini, and carrot adds not only a vibrant visual appeal to this quick vegan meal but also a host of vitamins, minerals, and fiber.

And let's not forget the heart-healthy avocado oil, the beneficial properties of ginger and garlic, and the natural protein-packed peanut butter, all contributing to a meal that's as nutritious as it is delicious.

So next time you're searching for the perfect quick vegan recipe, remember this Tempeh Stir-fry with Cauliflower Rice. It's a speedy, simple, and satisfying solution to your vegan or plant-based dinner needs.

Enjoy!

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Nancy Leeds Gribble

For over 10 years Culinary Nutrition & Premier Lifestyle Expert, Nancy Leeds Gribble, has boldly encouraged women to thrive fearlessly in conquering their goals for a plant-based, healthy and joyful lifestyle.

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