Easy Tempeh Stir Fry Noodle Recipe

Summer Veg, Coconut Curry Sauce, Broiled Tempeh, GF Noodles

My friend Kathryn developed this recipe, and I (as usual) made a few changes. We wanted to make a tasty vegetable stir fry with tempeh, veggies and gluten free noodles. Success!

This is the best way I�ve found to prepare tempeh. It holds together well, takes on lots of flavor from the marinade and sesame oil, is chewy but has a nice texture, and I didn�t need to use a lot of oil to get a tasty result.

4 Servings

Total Prep & Cook Time: 45 min.

Nutrition Data Per Serving, 219 g: 234 cal, 14g carb, 18g fat, 130mg sodium, 2g fiber, 9g protein, low Cholesterol, good source Vit A, Vit C, Vit K, Copper, Manganese. Estimated glycemic load 7

Ingredients:

• For the Tempeh:
• 1 8 oz package plain unflavored soy bean tempeh
• � cup teriyaki sauce
• 1 Tbsp toasted sesame oil
• For the Noodles:
• 8 oz gluten free noodles (quinoa, brown rice, or buckwheat soba noodles)
• 3 qt water in a large pot

• For the Stir Fry:
• 1 Tbsp olive or other cooking oil
• 1 � 2 thin slices fresh ginger, minced
• � jalapeno pepper, seeded & minced
• 2 cloves garlic minced
• 1 small summer squash cut in thin half moon slices
• 1 small zucchini quartered lengthwise, then cut in � inch slices
• � yellow or red pepper seeded and sliced thin
• 1 cup sliced fresh or frozen green beans
• � tsp curry powder
• 1 tsp green curry paste
• Optional: pinch cayenne pepper
• 1 Tbsp Braggs liquid aminos or soy sauce
• � c. coconut milk
• 1/4 c. water

Broiled Tempeh Directions:

1. Cut the tempeh in half crosswise, then cut each piece in half horizontally to make 4 thin 2x4 inch pieces
2. Place the tempeh pieces in a basket steamer in a wide saucepan, and steam for 15 minutes
3. Marinate the tempeh in teriyaki sauce for 20 minutes or more
4. Brush tempeh pieces with sesame oil on both sides and place on a cookie sheet
5. Broil 5 - 7 minutes each side until nicely browned
6. Slice into cubes or strips

Noodle Directions:

1. Put 3 qt water on to boil in a large pot
2. When it boils, add 1 tsp salt, then the noodles, stirring gently until the noodles soften
3. Reduce heat to simmer and cook noodles until just tender
4. Drain noodles, add back to the pot, with 1 tsp oil, stir to coat the noodles with oil
5. Cover noodles and set aside

Stir Fry Directions:

1. Heat 1 Tbsp of oil in a large saut� pan or wok on medium low
2. Prep veggies
3. Add the garlic & ginger, stir fry 2 minutes
4. Add the rest of the veggies, except frozen green beans, stir fry until they are semi-soft
5. If using frozen green beans, reserve to add at the end of cooking
6. Stir in the curry powder and green curry paste
7. Add the Braggs or soy sauce, and coconut milk, and � cup water
8. Add the frozen green beans if using, cover, reduce heat to low and cook for 5 minutes
9. Serve stir fry veggies over noodles, with broiled tempeh, garnished with chopped cilantro or scallions

Cooking Tips:

Start by steaming* and marinating the tempeh: While the tempeh is marinating, boil the water for the noodles and prep the veggies. While the noodles cook, broil the tempeh, then quickly stir fry the veggies and put it all together. *Steaming pasteurizes the tempeh, plumps it, mellows the flavor, and makes it absorb marinade better.

I tried this first with buckwheat soba noodles, which I overcooked and they broke up into bits. The color was unfortunate when photographing the dish. The noodles tasted earthy, and so did the tempeh � that was too much earth for me. But they do have a lower glycemic load.

I thought that a mild tasting noodle would go better with the distinct flavor of the tempeh. So I used quinoa noodles for the next test � better! Next time I�ll try brown rice noodles.

For the first test, I poached the tempeh in water, then cut it up, then fried it � it also broke up into bits. For the second try, I steamed the tempeh, then marinated, then broiled, then cut it up.

I used Kikoman Teriyaki Sauce, Original, from their Takumi Collection. I read the label, and there were no nasty surprises � just real ingredients. I was impressed, so I bought it.

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