Tempeh and Vegetable “Fried Rice”

Whose not a fan of fried rice? Its delicious, flavorful, and… horribly unhealthy. Not only is it unhealthy, but, does anyone really now whats in fried rice? What is in that makes it so delicious? Never mind. Probably better I don’t know. Here’s an adaption of a recipe I found recently for a healthier version of this restaurant staple. If you’re on a soy free diet, ditch the tempeh and stick with the veggies.

Tempeh and Vegetable “Fried” Rice

  • 1 cup cooked rice per person
 (brown or wild)

(cook rice according to package directions)

  • 2 tbsp safflower oil

  • 1/2 onion, finely diced

  • 1 clove garlic, minced

  • 1 tsp ginger, grated

  • 2 tsp rice seasoning 

  • 1 large carrot, finely diced

  • green beans chopped into tiny pieces

  • marinated tempeh, chopped into tiny pieces 
(marinated in tamari sauce)
  • 2 spring onions, finely sliced

 ‘Fried Rice” sauce:

  • 1 tablespoon miso dissolved in 1/3 cup boiling water (or veggie stock cube)

  • 1 tbsp tamari

  • 1 clove garlic, crushed

  • 1 teaspoons ginger, finely diced


Heat oil in a large frying pan and cook the onion and garlic until soft and starting to brown. Add the ginger and rice seasoning and cook for a further minute.

Add the veggies and tempeh to the pan and stir fry for several minutes at high heat, so sizzling. Once veggies soften a little add the rice and fry at high heat stirring often for a couple minutes.

Mix all “Fried Rice” sauce ingredients together then pour the sauce over the mixture and cook for another minute. Garnish the rice with chopped spring onions and serve.

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