Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This sweet chili tempeh stir-fry combines plain tempeh, broccoli and peppers with a measured homemade chili-vinegar glaze. Cooked brown rice completes four plant-based dinner portions.
Follow the tempeh package cooking instructions, using the steaming stage where appropriate, then dry the surface before frying. The broccoli gets a brief covered start before the faster-cooking peppers are added.
The homemade sauce includes 24 g sugar in the whole batch. Nutrition also includes the rice and all oil. Bottled sweet-chili sauces and marinated tempeh are different products and require label-based recalculation.
Why Readers May Like It
- 1Measured portions, staged stir-frying and clear doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Plain tempeh, sliced | about 1 lb 5 oz | 600 g | 1152 kcal | 121.7 g | 45.8 g | 64.8 g |
| Broccoli florets and peeled tender stems | about 5 cups | 400 g | 136 kcal | 11.3 g | 26.6 g | 1.5 g |
| Red bell pepper, strips | about 2 large | 300 g | 78 kcal | 3 g | 18.1 g | 0.9 g |
| Brown rice, already cooked and safely chilled | about 3 cups | 600 g | 738 kcal | 16.4 g | 153.5 g | 5.8 g |
| Olive oil | 1 1/2 tablespoons | 21 g | 186 kcal | 0 g | 0 g | 21 g |
| Granulated sugar | about 2 tablespoons | 24 g | 93 kcal | 0 g | 24 g | 0 g |
| Plain rice vinegar | about 2 1/2 tablespoons | 40 g | 8 kcal | 0 g | 0.4 g | 0 g |
| Reduced-sodium soy sauce | about 1 1/2 tablespoons | 25 g | 14 kcal | 2.3 g | 1.4 g | 0.1 g |
| Fresh red chile, finely minced | about 1–2 small | 15 g | 6 kcal | 0.3 g | 1.3 g | 0.1 g |
| Garlic, minced | about 4 cloves | 15 g | 22 kcal | 1 g | 5 g | 0.1 g |
| Cornstarch | about 2 teaspoons | 6 g | 23 kcal | 0 g | 5.5 g | 0 g |
| Water for sauce and vegetables | about 1/2 cup plus 1 tablespoon | 140 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 2456 kcal | 156 g | 281.6 g | 94.3 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Digital kitchen scale (paid link)
- Chef’s knife (paid link)
- Cutting board (paid link)
- Mixing bowls (paid link)
- Whisk (paid link)
- Lidded saucepan (paid link)
- Steamer basket (paid link)
- Large wok or deep skillet (paid link)
- Kitchen tongs (paid link)
- Instant-read food thermometer (paid link)
- Microwave-safe food containers (paid link)
Before You Start
Follow the tempeh package cooking instructions, using the steaming stage where appropriate, then dry the surface before frying. The broccoli gets a brief covered start before the faster-cooking peppers are added.
Allow about 50 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean. Prepare sauce and cut ingredients before heating the pan. Where cooked rice is listed, cooking it from dry grains takes additional time.
Prepare tempeh and the vegetables
15 minutesUse a digital kitchen scale (paid link) to measure tempeh, cooked rice and sauce ingredients. Slice tempeh into similar strips. Cut broccoli stems thinly and slice peppers. Chop chile and garlic, then wash hands.
Steam tempeh if the product requires or benefits from it
8–10 minutesSteam tempeh in a suitable saucepan and steamer arrangement for about 8–10 minutes, or follow its package cooking instructions. Drain and dry its surface before frying.
Mix a homemade sweet-chili sauce
3 minutesWhisk sugar, vinegar, soy sauce, chile, cornstarch and 100 g water. Keep garlic separate for brief pan cooking.
Brown the tempeh strips
6–8 minutesHeat 14 g oil in a large large wok or deep skillet (paid link). Cook tempeh in shallow batches until lightly golden and fully cooked according to its label, then move to a clean plate.
Cook broccoli and peppers
5–7 minutesAdd remaining oil and broccoli. Stir briefly, add the remaining 40 g water and cover until stems begin to soften. Add peppers and cook to tender-crisp, then add garlic for about 30 seconds.
Heat the cooked rice
3–6 minutesReheat rice in a suitable microwave-safe food containers (paid link). Reheat the listed cooked rice in a microwave-safe container with a small splash of water, covered with an appropriate vent. Stir midway and check 165°F / 74°C throughout, following appliance instructions. Keep hot for prompt serving. Never use rice left at room temperature beyond safe limits.
Thicken the sweet-chili coating
2–3 minutesAdd the re-stirred sauce and let it bubble until lightly thickened. Fold in the tempeh. Check rice with a instant-read food thermometer (paid link) for 165°F / 74°C and serve promptly.
Share all components evenly
2 minutesDivide rice, tempeh, broccoli, peppers and sauce into four equal dinner portions. Include any small tempeh pieces left in the pan.
How to Know It Is Ready
Tempeh is fully cooked per its package; reheated rice reaches 165°F / 74°C.
Lightly browned tempeh and tender-crisp vegetables in a modest glaze.
One quarter of tempeh, rice, vegetables and all sauce.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 39 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains soy and wheat from the reference soy sauce. Some tempeh includes other grains; check labels.
- Added sugar is included. Choose chile heat for comfort, not as a supposed requirement for a healthy meal.
Who May Enjoy This Recipe?
Stir-Fry meal planning
People looking for a practical meal with a measured grain, protein or legume component.
Home cooking
The homemade sauce includes 24 g sugar in the whole batch. Nutrition also includes the rice and all oil. Bottled sweet-chili sauces and marinated tempeh are different products and require label-based recalculation.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing plain tempeh, sliced, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use snow peas at the same weight instead of broccoli, reducing the covered cooking interval.
- Use a clearly labeled plain tempeh product and recalculate from its label if its composition differs.
Allergen Information
Contains soy and wheat from the reference soy sauce. Some tempeh includes other grains; check labels.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep clean ready-to-eat sauces separate when that helps preserve texture.
Keeping This Stir-Fry
Use shallow separate portions for rice and tempeh mixture when possible. The glaze thickens and broccoli softens after chilling.
Reheating the Meal
Use safely refrigerated leftovers within 3–4 days and reheat to 165°F / 74°C with a little water, stirring so dense tempeh and rice heat evenly.
Where cooked rice is listed, the preparation and cooking times assume safely cooked rice is already available. Cooking rice from dry grains takes additional time and different starting quantities.
Frequently Asked Questions
Follow the product instructions first. The example includes a short steaming stage for plain tempeh before browning, but products differ. A cooked flavored product requires a different timing and nutrition calculation.
Yes, as a modified recipe. Replace the homemade sauce with a measured amount of your chosen product and recalculate sugar and sodium from its label; the two formulations are not equivalent.
The listed ingredients provide an estimated 39 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Weigh the gram quantities used in the ingredient calculation.
Compare on Amazon →Paid link · opens in a new tabChef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabMixing bowls
Keep wet mixtures, coatings or fillings organized during preparation.
Compare on Amazon →Paid link · opens in a new tabWhisk
Mix the batter, eggs or sauce until evenly combined.
Compare on Amazon →Paid link · opens in a new tabLidded saucepan
Cook the smaller component or side described in the method.
Compare on Amazon →Paid link · opens in a new tabSteamer basket
Choose a stable basket that fits the saucepan, keeping the water below the food. Follow tempeh package cooking instructions.
Compare on Amazon →Paid link · opens in a new tabLarge wok or deep skillet
Use a wide stable pan compatible with your stove. Cook ingredients in shallow batches and keep handles clear of the edge; a lid supports brief vegetable steaming.
Compare on Amazon →Paid link · opens in a new tabKitchen tongs
Turn strips or gently lift noodles. Clean utensils after contact with raw meat before handling cooked food.
Compare on Amazon →Paid link · opens in a new tabInstant-read food thermometer
Check stated safe temperatures, inserting sideways into thin meat where needed. Clean the probe between raw and cooked checks.
Compare on Amazon →Paid link · opens in a new tabMicrowave-safe food containers
Use shallow food containers and a vented microwave-safe cover for the rice; check the exact heating and storage instructions. A storage lid is not automatically microwave-safe.
Compare on Amazon →Paid link · opens in a new tab
