Garlic Teriyaki Tempeh and Broccoli
User Reviews
4.3
Garlic Teriyaki Tempeh and Broccoli
Description
This recipe starts by whisking teriyaki sauce ingredients—tamari or soy sauce, maple syrup, garlic, and fresh ginger. Tempeh strips are sautéed in oil over medium-low heat until golden brown, then tossed with teriyaki sauce and nutritional yeast, which imparts a cheesy, umami flavor.
Fresh broccoli florets and minced garlic are added and cooked together until the broccoli is tender but still bright green, maintaining a slight crispness. The dish is finished with garnishes of chopped scallions and sesame seeds, adding fresh and nutty textures. It is served over cooked rice, quinoa, or cauliflower rice to complete the meal.
Adjusting the saltiness by using low-sodium tamari or partially replacing it with vegetable stock can help reduce sodium content without losing flavor. The technique of searing tempeh before adding vegetables helps develop a caramelized exterior, enhancing the dish’s taste and texture.
Ingredients
- ⅛ cup olive oil used as needed, or avocado oil
- 1 oz tempeh cut into ¼ inch strips, package
- ¼ cup nutritional yeast flakes
- ½ pound broccoli chopped into bite-size florets, fresh
- 4 garlic minced, cloves
- rice quinoa or cauliflower rice for serving, cooked
- scallions for garnish, chopped scallions
- sesame seeds for garnish, chopped scallions
Teriyaki Sauce:
- 1 Tablespoon olive oil or avocado oil
- ¼ cup tamari sauce see note, low sodium, or soy sauce
- ½ Tablespoon maple syrup
- 2 cloves garlic minced
- ½ teaspoon ginger grated or minced, fresh
Instructions
- Whisk together all ingredients for the teriyaki sauce in a small bowl and set aside.
- In a large skillet over medium-low heat, add 1-2 teaspoons of oil. Once hot, add tempeh strips and brown, adding more oil, a little at a time, as necessary to keep the pan from drying out. You'll want to cook the tempeh for about 3-4 minutes per side.
- Once tempeh is golden brown in color, add teriyaki sauce and nutritional yeast to the pan. Toss to coat the tempeh.
- Add broccoli florets and garlic into the pan. Sauté/simmer mixture for about 10 minutes, turning occasionally. If the pan seems dry, you can add a splash of water, 1 Tablespoon at a time. You can also cover the pan to help the broccoli steam.
- Remove from heat once broccoli is tender-crisp and bright green in color. Serve immediately over ½ cup brown rice with scallions and sesame seeds as a garnish.
Notes
- Use low-sodium tamari or replace part of it with vegetable stock to reduce saltiness.
- Adding scallions and sesame seeds as garnishes enhances flavor and presentation.
- Serve over your choice of rice, quinoa, or cauliflower rice for a complete meal.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 331 kcal
% Daily Value*
| Serving | 1/3 of recipe without rice | |
| Calories | 331kcal | 17% |
| Carbohydrates | 21g | 7% |
| Protein | 21g | 42% |
| Fat | 20g | 31% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 16g | 94% |
| Sodium | 981mg | 41% |
| Fiber | 5g | 20% |
| Sugar | 3g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.3
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