Tempeh Fried Rice
(Serves 1 | ~30g Protein | Ready in 20 mins)
Episode 3 – Healthy Weightloss Recipes
🧮 Approximate Macros (per serving):
Calories: ~450 kcal
Protein: ~30g
Carbs: ~40g
Fats: ~17g
Fibre: ~5g
✅ Ingredients:
100g Tempeh (roughly chopped)
1 tsp Soy Sauce (For seasoning)
1 tsp Sriracha Sauce (For seasoning)
Salt & Black Pepper to taste
For Stir-Fry:
1 tsp Olive Oil
2 Garlic Cloves (finely chopped)
1 small Onion (chopped)
1 small Capsicum (Bell Pepper) (chopped)
1 tbsp Red Chilli Sauce
1 tbsp Soy Sauce
1 tbspSriracha Sauce
100g Rice (brown or white)
2 tsp Manchurian Masala
2 tbsp Spring Onion Greens (for garnish)
🔥 How to Make:
Marinate the Tempeh:
In a bowl, mix 100g cubed tempeh with 1 tsp soy sauce, 1 tsp sriracha, salt, and pepper. Let it sit for 10- 15 minutes so it soaks in all the flavours.
Cook the Base:
Heat 1 tsp olive oil in a non-stick pan. Add finely chopped garlic and onion, and sauté for 2–3 minutes until soft and aromatic.
Add Tempeh:
Toss in the marinated tempeh and cook for about 3–4 minutes until lightly golden and well-coated in the sauces.
Add Veggies & Sauces:
Add the chopped capsicum and cook on medium-high flame for another 2 minutes to keep the crunch intact. Add all the sauces and mix well.
Mix with Rice:
Now add 100g cooked rice to the pan. Mix well and let it stir-fry for 2 more minutes.
Final Flavour Boost:
Sprinkle 2 tsp manchurian masala over the rice, give it a final toss, and finish with chopped spring onion greens.
Serve Hot:
That’s it! A high-protein, fibre-rich bowl ready in under 20 minutes.
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