Szechuan Tempeh and Broccoli

Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Diet Cookbook
In the United States, Chinese takeout is often loaded with oil and sodium, but this version lets you enjoy the classic Szechuan stir-fry at home without all that grease and salt. Customize this recipe with a variety of your favorite veggies to suit your taste and to take advantage of what you already have on hand.
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Course Main Course
Difficulty Moderate
Servings 4
Daily Dozen

Ingredients
 
 

MARINATED TEMPEH

  • 8 ounces tempeh, cut into 1/2-inch dice
  • 2 tablespoons white miso paste
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon Umami Sauce Redux
  • ½ teaspoon garlic powder
  • ½ teaspoon ground ginger
  • ¼ teaspoon cayenne

SZECHUAN SAUCE

  • ¼ cup Umami Sauce Redux
  • 1 tablespoon blackstrap molasses
  • 2 teaspoons white miso paste
  • 1 tablespoon rice vinegar
  • ½ teaspoon Chinese five-spice powder
  • ½ teaspoon garlic powder
  • ½ teaspoon ground ginger
  • ½ teaspoon red pepper flakes

STIR-FRY

  • 1 head broccoli, cut into small florets
  • 1 red onion, thinly sliced
  • 1 red bell pepper, seeded and cut into strips
  • 1 carrot, shredded
  • 3 garlic cloves, minced
  • 1 ½ cups sliced mushrooms of your choice
  • 2 scallions, minced
  • 1 tablespoon grated fresh ginger

TO SERVE

  • Hot cooked whole grains of choice (optional)

Instructions
 

FOR THE TEMPEH

  • Place the diced tempeh in a steamer basket over about an inch of boiling water and steam for 15 minutes. Set aside.
  • Pour all the remaining tempeh ingredients plus 1/4 cup of water directly into a shallow bowl or freezer bag and mix well. Add the steamed tempeh and stir or turn the bag over a few times to coat the tempeh. Allow the tempeh to marinate at room temperature for about 45 minutes or in the refrigerator for 4 to 8 hours.

FOR THE SZECHUAN SAUCE

  • Combine all the sauce ingredients plus 1/3 cup of water in a small bowl or jar with a tight-fitting lid. Whisk or shake to blend well. Set aside. If not using right away, cover securely and refrigerate until you're ready to prepare the stir-fry.

FOR THE STIR-FRY

  • Heat a large, nonstick, teflon-free wok or skillet over medium-high heat. Add the marinated tempeh and stir-fry for 4 to 5 minutes, to brown all over. Remove the tempeh from the wok and set aside.
  • Place the broccoli florets in a steamer basket over about an inch of boiling water and steam lightly, 3 to 4 minutes. Set aside.
  • Add 2 tablespoons of water to the wok and reheat over medium-high heat. Add the onion and stir-fry for 2 minutes. Add the bell pepper, carrot, garlic, mushrooms, scallions, and ginger, and stir-fry for 1 to 2 minutes, or until softened. Return the browned marinated tempeh to the skillet, add the steamed broccoli, and stir-fry to combine. Stir or shake the Szechuan Sauce; then add it to the wok. Cook, stir-frying constantly, until the sauce coats the tempeh and vegetables, about 1 minute. Serve over freshly cooked whole grains of choice (if using).
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