Spicy Miso Tempeh Stir-Fry

Golden stir-fried tempeh and vegetables are tossed in a spicy miso sauce, creating the perfect balance of heat, crunch, and a touch of sweetness in every bite.

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This high-protein, Spicy Miso Tempeh Stir-Fry is the perfect weeknight 30-minute meal filled with healthy, plant-based ingredients coated in a flavorful spicy sauce. Fresh vegetables like carrots, broccoli, and red bell peppers are stir-fried and tossed with golden tempeh and edamame in a miso, ginger, and garlic sauce. Maple syrup adds just the right touch of sweetness, creating a balanced, pleasant flavor.

If you like this, you may also like our Miso-Glazed Tofu with Bok Choy and Rice or our Golden Cauliflower Chickpea Curry.

What We Love About This Recipe

Loaded with Protein & Fiber: With ingredients like tempeh, edamame, colorful vegetables, and whole grain brown rice, this recipe is packed with an impressive 29 grams of plant-based protein and 13 grams of fiber.

Great for a Busy Weeknight: For a fast and reliable dinner during the busy workweek, try one or more of these easy meal prep ideas: Use pre-cut or frozen vegetables to save time chopping, pre-cook rice ahead of time, and steam the tempeh the night before to reduce bitterness.

Perfect for Tempeh Newbies: If you’re new to tempeh, this recipe is a simple, beginner-friendly introduction. Making tempeh is actually very easy. The biggest tip to keep in mind is that it is a good idea to steam it first before cooking it. This helps to soften the tempeh and remove the slight bitter flavor that can develop during fermentation. It also allows flavors to be better absorbed. After this step, tempeh cooks up in much the same way as tofu. In this recipe we stir-fry it in a bit of oil until it is golden and slightly browned on all sides.

Keeps You Satisfied for Hours: Thanks to all the nutritious ingredients in this recipe that promote blood sugar regulation, this recipe keeps you full and satisfied until your next meal.

Why This Recipe Is Great for Hormone Health in Menopause

Certain foods can help keep your health and hormones balanced as you enter menopause. The ingredients in this Spicy Miso Tempeh Stir Fry are on point for helping you thrive through perimenopause and beyond.

• Tempeh & Edamame: The wonderful thing about tempeh and edamame is that they are made from hormone-friendly soybeans. Soybeans are composed of phytoestrogens, compounds that mimic estrogen in the body and may help alleviate menopausal symptoms such as hot flashes, mood swings, and bone loss.

• Colorful Vegetables: As we age and our estrogen levels decrease, our risk for health issues, such as obesity, heart disease, cancer, and insulin resistance, goes up. Eating more vegetables really is the key to prevention. They contain antioxidants to protect cells and are low-glycemic to prevent blood sugar spikes and weight gain.

• Ginger: Ginger is just naturally wonderful, both in flavor and for hormone health! It’s commonly used to cure nausea but also helps reduce joint pain. It can also improve digestion and support your metabolism (important for menopause). Who knew something so simple could do so much!

• Miso Paste: Miso is fermented, making it rich in probiotics. This is great for your gut microbiome! In menopause, a healthy gut is vital for better digestion and nutrient absorption. It can also help maintain estrogen levels to keep things steady so you don’t have drops and spikes causing more unwanted symptoms.

• Garlic: Hormone fluctuations put you at a higher risk for cardiovascular disease and cancer. Consuming more garlic may actually act as a preventative for these and other issues.

How to Make Spicy Miso Tempeh Stir-Fry

See the full recipe card with measurements and instructions below.

What You’ll Need:

• tempeh
• avocado or sesame oil
• mixed vegetables (sliced red bell peppers, sugar snap peas, sliced carrots, mushrooms, broccoli florets)
• shelled edamame
• green onions
• sesame seeds
• cooked brown rice or quinoa

For the Sauce:

• white or yellow miso paste
• tamari
• rice vinegar
• maple syrup
• fresh ginger
• garlic clove
• chili paste
• water

How to Make this Recipe:

1. Steam the cubed tempeh for 5-7 minutes to mellow the flavor. Drain and pat dry.

2. Meanwhile, whisk the sauce ingredients in a small bowl until smooth.

3. Heat the oil in a wok or large skillet over medium-high heat. Add the tempeh and stir-fry until golden on all sides. Remove to a plate and set aside.

4. In the same pan, add the mixed vegetables. Stir-fry until just tender, about 4-5 minutes.

5. Add the cooked tempeh back into the pan with the mixed vegetables. Pour the miso sauce over everything and toss until well coated.

6. Stir in the edamame and cook for another minute until heated through.

7. Divide cooked rice or quinoa into three portions. Serve stir-fry over rice or quinoa, and top with sliced green onions and sesame seeds.

Notes & Storage

Storage: Leftovers can be stored for up to 3 days in the refrigerator. We recommend storing the rice or quinoa separately. This can also be stored in the freezer for up to 2 months; however, the vegetables may soften after thawing. Again, store the rice or quinoa in a separate container. Make sure to add a couple teaspoons of water or broth to loosen the sauce.

Notes:

• Tempeh Prep: Steam the tempeh for 5-7 minutes to remove bitterness and soften it. To steam, place the tempeh cubes in a steam basket over boiling water, or place them in a microwave-safe dish with a couple tablespoons of water loosely covered and set the cook time for 1-3 minutes, making sure to check it often.
• Vegetable Ideas: Use your favorite vegetables in this stir-fry. Some ideas include baby bok choy, cauliflower, broccoli, sugar snap peas, red or green bell peppers, carrots, baby corn, mushrooms, bamboo shoots, spinach, and zucchini.
• Adjust the Spice: Use more or less chili paste in the sauce depending on how spicy you like it. Start with 1 teaspoon for a more mild spice level, and 2 teaspoons to kick it up a notch.
• Make it Saucier: The sauce in this will absorb quickly into the tempeh and veggies. If you like it saucier, simply double the sauce ingredients. Another option would be to serve with a drizzle of coconut aminos or low-sodium soy sauce.