This veg fry up is one of the easiest meals to whip together. Have some random old veg in the fridge? Chop ‘em up, whack them in a pan with some tamari, ginger, garlic and fish sauce (if you have) then finish with sesame oil. You can use pretty much anything as a base. I opt for buckwheat noodles 90% of the time, brown rice sometimes but if there’s nothing around, the veg on their own will suffice.
Now, we need a BALANCED meal. Tempeh is a unique, but damn tasty if done right, form of vegan protein that lends flavour and texture. Don’t be alarmed. It’s made from soybeans, just like tofu, however, tempeh is fermented soybeans in their whole form. Soy is a really great source of protein for vegans as long as it’s organic.
- 2 cloves of garlic, diced or minced
- ¼ red onion, chopped
- A knob of ginger, diced
- 3 tablespoons of tamari or 4 tablespoons of coconut aminos (gluten-free soya sauce, Victoria Beckham’s secret ingredient)
- 1 tablespoon of honey or maple syrup if you’re vegan
- Any chopped up veg – I like julienned carrots, zucchini, sliced cabbage and peppers (most shops do a pre-chopped stir fry mix and this is often what I go for)
- Your base – buckwheat noodles, rice or nada
- A portion of tempeh ( I use Tempeh Tempeh when in S.A)
- Chilli to taste
- 1 teaspoon of turmeric
- 1 spring onion, chopped
- Bean sprouts (optional)
- A drizzle of roasted sesame oil and some toasted sesame seeds to finish
You’re going to want to boil your tempeh first if it’s frozen. Just pop the whole block in a pot of boiling water and boil for about 10 minutes. When done, leave to cool and chop into cubes. I cut mine 3 x 3 so that they’re nice and chunky.
If your tempeh is fresh, chop it into cubes and toss in some salt, pepper, olive oil, turmeric and chilli. Heat up a generous amount of olive oil in a pan on medium heat and fry your tempeh until golden brown on all sides. Set aside for later.
If you’re cooking noodles, rice or whatever you’re gonna wanna make sure this is cooked at this point. Also, set aside.
Heat up some olive oil on medium heat in the same pan from the tempeh and saute your red onion. After a few minutes, add your garlic and ginger along with a pinch of salt, pepper and some chilli flakes. Crank up the heat and saute your veg with some more olive oil, tamari or coconut aminos and honey.
You want your veg to still have a nice crunch so don’t over-cook them. Once they’re looking good, chuck in your tempeh. If it’s looking a little dry, add in a little more tamari or coconut aminos. At this point, add your rice or noodles, toss and remove from the heat.
Transfer this delicious umami-rich mixture into two bowls. Top with a generous drizzle of sesame oil, a sprinkle of sesame seeds, fresh spring onion and sprouts if you fancy.