Teriyaki tempeh with quinoa stir fry
If you’ve been trying out different meat substitutes but haven’t tried tempeh yet, you have to give it a go! Its definitely my favourite. Not only is it a complete protein, which means it contains all nine essential amino acids that your body can't produce itself, but it’s also completely natural. Tempeh is simply fermented soya beans, no additives or flavourings, just straight up fermented soy beans and bloody delicious for it!
Tempeh is much more accessible than it used to be, you can find it in most supermarkets these days, however the taste does vary and I’d highly recommend going to a Chinese supermarket if you have one nearby and getting it from there as in my experience the taste is much better, it also tends to be half the price!
If you want to hear more about tempeh, give this episode of Superfood or Hype a watch...
So, on to this weeks recipe…Teriyaki Tempeh! This one is available on our Feel Good Food 5-day meal plan menu and our Mix & Match menu as well, so if you like the sound of it but can’t be bothered hunting down some tempeh or making it for yourself, then you can always order it online! We deliver around Edinburgh & East Lothian on Fridays (order deadline midday Thursday).
Teriyaki tempeh with quinoa stir fry
Ingredients (serves 2):
3 tbsp soy sauce
1/4 tsp garlic powder
1 tbsp sesame oil
1 tbsp maple syrup
1/2 tsp white wine vinegar
1/2 tsp tabasco
1/2 tsp cornflour
1 spring onion
100g button mushrooms
1 tsp sesame seeds
First is the most important step that many people will skip...don't! It honestly makes all the difference. Bring a saucepan with 2-3cm of water in the bottom to boil, place a sieve over the top and place the slices of tempeh into the sieve to steam for 5-7mins each side. If you have a steamer you can do it in a steamer instead of course!
Meanwhile make the marinade: mix 1 tbsp soy sauce with 2 tbsp water and 1/2 tsp garlic powder in a shallow dish that will fit all the tempeh slices.
Once the tempeh has finished steaming transfer them to the marinade and allow them to soak up this flavour for 5-10 mins each side. The longer you allow them to marinade, the tastier it will be...patience my friends!
Meanwhile make the teriyaki sauce: in a small jug or jar mix the remaining 2 tbsp soy sauce, 1 tbsp sesame oil, 1 tbsp maple syrup, 1/2 tsp wine wine vinegar, 1/2 tsp tabasco and 1/2 tsp cornflour. Whisk briefly to combine and the sauce will thicken slightly. Set aside.
Get the quinoa on to cook. Place the quinoa in a small saucepan with approx 150ml water, bring to the boil and then reduce to a simmer for 10mins until the quinoa is cooked. It should naturally absorb all of the water as it cooks, but if it needs additional water to cook make sure you add and don't let it boil dry.
Top tip; if you dry roast the quinoa for 2-3 mins in the base of a frying pan before you simmer in water it will release a beautiful nutty flavour. (Worth the extra 3 mins if you ask me!)
- Now prep the veg for stir frying. Finely slice the spring onion, top and tail the mangetout and half the button mushrooms. (Don't cook just yet)
- Once the tempeh has marinaded, pour the teriyaki sauce over the tempeh slices in the same dish you marinaded it in (it should have soaked up most of the marinade by now, but if there's some left, don't worry, just pour the sauce over the top and allow them to combine, it will add to the flavour.
- Flip the tempeh in the teriyaki sauce to ensure it is well coated on both sides, then transfer to a frying pan on a medium heat. Allow the tempeh to sear on one side for 2-3mins before flipping and doing the same on the other side. The tempeh should be golden brown on both sides. If it starts to stick, spoon over a couple tbsp of the teriyaki sauce.
- Next pour the remaining teriyaki sauce over the tempeh when it's still in the frying pan and allow it to caramelise slightly for approx 60 secs. You don't want to leave it for too much longer than this or the sauce will reduce completely.
- Remove the tempeh from the frying and and then using the same pan you can stir fry the veg in a a tbsp sesame oil until golden brown. It will only take 2-3mins.
- Once the quinoa is cooked drain in a sieve, even if it has absorbed most the water as this will prevent it being too wet.
- To serve; create a bed of quinoa, top with the stir fried veg and then place a couple pieces of the teriyaki tempeh on top. Finish with a sprinkle of sesame seeds.