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Tempeh Broccoli Pan

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Tempeh Broccoli Pan
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We highly recommend serving this tempeh-broccoli with brown rice. Yummy.
Diet: dairy-free, egg-free, vegan
Prep Time:10 minutes
Cook Time:10 minutes
Total Time:20 minutes
Servings:3 people
Calories:363kcal

Ingredients

  • 1 head broccoli (frozen is fine too, 1 head = roughly 17 oz = 500 g)
  • 9 oz tempeh (9 oz = 250 g)
  • 2 onion
  • 2 cloves garlic
  • 1 tbsp garam masala (you can also use 1 tbsp of curry powder instead)
  • 1 tbsp soy sauce
  • 1 tbsp maple syrup (sugar is fine too)
  • 2 tbsp olive oil

Instructions

  • Slice the tempeh into little cubes of about 1cm x 1cm or however you wish.
    9 oz tempeh
  • Cut the broccoli into small florets.
    1 head broccoli
  • Chop the onion. Peel and chop/slice/crush the garlic.
    2 onion, 2 cloves garlic

Now, we use the wok or big pan:

  • In the wok, heat up 1 tbsp of olive oil on medium heat. Add the tempeh, maple syrup and soy sauce. Stir on medium to high heat for 3 minutes.
    1 tbsp soy sauce, 1 tbsp maple syrup, 2 tbsp olive oil
  • Add another tbsp of olive oil. Sauté the onion for 2 minutes on low/medium heat. Add the garam masala and stir for 1 more minute. 
    1 tbsp garam masala
  • Add the garlic and stir for about 30 seconds.
  • Add the broccoli and let simmer for 5 minutes stirring occasionally. Use a lid to cook the broccoli quicker (otherwise give it an extra couple of minutes). Test the broccoli to make sure it is to your liking.
  • Serve with rice. Yummy!

NOTES

LESS BITTER TEMPEH:  You can also skip this step to save time; there's a chance the tempeh will be slightly more bitter. Bring about ½ litre of water to a boil.
Add the tempeh cubes to the water, bring to a boil again and let it cook on low heat for 10 minutes. This gets the bitterness out. After 10 minutes, drain the tempeh and dry it off a bit with some kitchen towels, to get most of the moisture out.
 

Nutrition

Nutrition Facts
Tempeh Broccoli Pan
Amount per Serving
Calories
363
% Daily Value*
Fat
 
19
g
29
%
Saturated Fat
 
3
g
19
%
Sodium
 
345
mg
15
%
Potassium
 
1031
mg
29
%
Carbohydrates
 
32
g
11
%
Fiber
 
6
g
25
%
Sugar
 
10
g
11
%
Protein
 
21
g
42
%
Vitamin A
 
1060
IU
21
%
Vitamin C
 
154.7
mg
188
%
Calcium
 
211
mg
21
%
Iron
 
4.4
mg
24
%
* Percent Daily Values are based on a 2000 calorie diet.
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