Mediterranean Sweet Chili Tempeh with Veggies
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 2–3
This vibrant stir-fry brings together protein-packed tempeh and crisp, colorful vegetables, all coated in a sweet chili sauce with just the right hint of heat. It’s quick to make, packed with flavor, and perfect for a weeknight dinner or meal prep. The combination of soy sauce, garlic, and ginger gives a subtle Mediterranean twist to the classic Asian-style stir-fry. Serve with rice, quinoa, or noodles for a wholesome meal.
Ingredients
For the Tempeh Marinade
200 g tempeh, cut into small cubes or thin strips
2 tbsp soy sauce (or tamari for gluten-free)
1 tbsp rice vinegar or lime juice
1 tsp sesame oil (optional)
1 clove garlic, minced
½ tsp grated ginger
For the Stir-Fry
1 tbsp vegetable or olive oil
1 small onion, sliced
1 bell pepper (red or yellow), sliced
1 small carrot, julienned or sliced thinly
1 cup broccoli florets
½ cup snap peas or green beans
Salt and black pepper, to taste
For the Sweet Chili Sauce
3 tbsp sweet chili sauce
1 tbsp soy sauce
1 tsp sriracha (optional for extra spice)
1 tsp cornstarch + 2 tbsp water (for thickening)
Optional Garnish
Toasted sesame seeds
Chopped green onions
Fresh cilantro
Lime wedges
Instructions
Marinate the Tempeh
In a small bowl, combine soy sauce, rice vinegar (or lime juice), sesame oil, garlic, and ginger.
Add the tempeh cubes or strips, toss to coat, and let sit for 10–15 minutes while prepping the vegetables.
Prepare the Sauce
In a separate small bowl, mix sweet chili sauce, soy sauce, sriracha (if using), and cornstarch slurry (cornstarch + water). Set aside.
Cook the Tempeh
Heat 1 tbsp oil in a large non-stick skillet or wok over medium-high heat.
Add marinated tempeh and cook for 5–6 minutes, turning occasionally, until golden and slightly crispy. Remove from pan and set aside.
Stir-Fry the Veggies
In the same pan, add a bit more oil if needed.
Sauté onion for 1–2 minutes until slightly softened.
Add bell pepper, carrot, broccoli, and snap peas. Stir-fry for 3–4 minutes until vegetables are crisp-tender. Season with salt and black pepper.
Combine and Coat
Return the tempeh to the pan with the vegetables.
Pour the sweet chili sauce over everything and toss to coat evenly. Cook for 1–2 minutes until the sauce thickens and clings to the tempeh and vegetables.
Serve
Transfer to a serving plate or bowl.
Garnish with toasted sesame seeds, chopped green onions, fresh cilantro, and lime wedges if desired.
Serve hot with steamed rice, quinoa, or noodles.
Tips
Tempeh Prep:
For a softer texture, steam the tempeh for 5–7 minutes before marinating. This also helps it absorb flavors better.
Cutting into thin strips rather than cubes will give more crisp edges and faster cooking.
Vegetable Selection:
Use any colorful vegetables you have on hand—zucchini, asparagus, or cauliflower all work well.
Try to cut vegetables to similar sizes for even cooking.
Cooking Tips:
Cook over medium-high heat for a quick stir-fry; this keeps the vegetables crisp.
Avoid overcrowding the pan. If needed, cook tempeh or vegetables in batches.
Sauce Tips:
If the sauce is too thick, add a splash of water or vegetable broth to loosen it.
For a smoother sauce, whisk the cornstarch slurry into the chili sauce before adding it to the pan.
Serving Suggestions:
Serve over steamed rice, quinoa, or even couscous for a Mediterranean twist.
A squeeze of fresh lime or lemon at the end brightens the dish.
Variations
Mediterranean Twist:
Add ¼ cup chopped olives, 2 tbsp sun-dried tomatoes, and a pinch of smoked paprika.
Finish with a drizzle of olive oil instead of sesame oil for a more Mediterranean flavor.
Spicy Kick:
Increase sriracha to 1–2 tsp or add a pinch of crushed red pepper flakes for more heat.
Nutty Crunch:
Toss in 2–3 tbsp roasted cashews or almonds just before serving for extra texture.
Soy-Free / Gluten-Free:
Use tamari or coconut aminos instead of soy sauce.
Ensure sweet chili sauce is gluten-free if needed.
Meal Prep Friendly:
This dish keeps well in the fridge for up to 3 days. Store sauce separately if possible to prevent veggies from getting soggy.
Reheat gently in a skillet or microwave, adding a splash of water or broth if needed.
Q&A
Q: Can I use tofu instead of tempeh?
A: Yes, firm or extra-firm tofu works well. Press it first to remove excess water, then marinate and pan-fry like the tempeh.
Q: Can I make this dish ahead of time?
A: Yes. Cook the tempeh and veggies separately and store in airtight containers. Reheat gently, adding a splash of water or broth to loosen the sauce.
Q: How spicy is this dish?
A: Mild by default, with just a hint of heat from the sweet chili sauce. You can increase the sriracha or add crushed red pepper flakes for more spice.
Q: Can I freeze it?
A: Tempeh freezes well, but the vegetables may become slightly soft after thawing. It’s best to freeze tempeh separately if possible.
Q: What can I serve it with?
A: Steamed rice, quinoa, couscous, or even flatbreads. A squeeze of lime or lemon over the top brightens the flavors.
Nutrition
(per serving, serves 2–3)
Calories: ~250–300 kcal
Protein: 15–18 g
Carbohydrates: 20–25 g
Fat: 12–14 g
Fiber: 5–6 g
Sugar: 8–10 g (mainly from vegetables and sweet chili sauce)
Sodium: 600–700 mg (can be reduced by using low-sodium soy sauce)
Note: Nutrition values are approximate and can vary based on specific brands and portion sizes.
Conclusion
This Mediterranean Sweet Chili Tempeh with Veggies recipe is a quick, flavorful, and protein-packed meal. It’s versatile enough to suit different diets, easy to prepare on a weeknight, and packed with colorful vegetables. The sweet chili sauce gives it a touch of sweetness and mild heat, while the tempeh provides a satisfying plant-based protein. With simple swaps and garnishes, you can tailor it to your taste or dietary needs.
It’s a dish that works as a weeknight dinner, meal prep option, or even a light lunch, and it brings both vibrant flavors and balanced nutrition to your table.