Tempeh Stir Fry with Vegetables, Brown Wild Rice and Millet

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Tempeh Stir Fry with Vegetables, Brown Wild Rice and Millet
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Tempeh (fermented soy beans) with these colorful vegetables and rice is a protein-rich, satisfying meal. With minimal oil, it is also low calorie.

Yields: Serves 4


For the rice and millet:

Yield: 2 cups

1/2 cup long grain brown rice

1/4 cup wild rice

1/4 cup millet

2 1/4 cups water

For the stir-fry:

8-10 ounces of tempeh (1 package), sliced into bite-size pieces

1 T olive or safflower oil

2 T ground flax meal

2-4 T water

1 bunch of Swiss chard (red or yellow), cleaned, stems chopped fine and leaves shredded

1 large or 2 small heads of bok choy, washed, separated and cut into 2 inch pieces

1/2 red bell pepper, diced

1-2 tsp ginger spice blend*

1-2 tsp Szechuan spice blend*

2 tsp tamari (gluten-free) or soy sauce

1-2 tsp sesame seed, for garnish


For the rice and millet:

Bring the water, wild and brown rice to a boil in a stock pot. Reduce the heat, cover and simmer for 15 minutes -- set your timer. Add the millet, stir and continue simmering in the covered pot for 30 minutes until done.

For the stir-fry:
Place the sliced tempeh, oil and flax meal in a bowl. Mix together so that the flax sticks to the tempeh. Heat a dry wok to medium high heat and fry the tempeh until golden brown - about 5 minutes. Remove from pan.

Put 2-4 tablespoons of water in the wok. Add the chard stems and bok choy, cover and steam for 1-2 minutes. Add the chard leaves, red pepper, spices and tamari. Cover and steam for 1-2 minutes. Mix in the tempeh. Serve over the rice and garnish with sesame seeds.

Additional Tips

*Purchase ready-made Asian spice blends (see on-line store link at right) or make your own dry spice blend. Here is one option: 1/2 tsp each of granulated garlic, ground ginger, dehydrated onion, sesame seed; 1/4 tsp each of red pepper and brown mustard seed; 1/8 tsp each of lemon grass, coriander and cilantro. Adjust to suit your taste.

Recipe by
Karna Knapp