Mediterranean Stir-Fry

With a Mediterranean spin on tradition stir fry, this recipe is packed with health-promoting nutrients in the tempeh, squash, zucchini, bell peppers, onions, tomatoes, and leafy greens! The best thing about making stir fry is you can use up whatever veggies you have. No zucchini or yellow squash? Substitute broccoli and cauliflower. Frozen veggies work too!

 

Mediterranean Stir-Fry

 

Stir-frying is an opportunity to stay away from that processed vegetable oil and use vegetable broth or water instead. Click here to learn more about cooking without oil.

Tempeh is made of soybeans and has a firm texture. Since the fermentation process uses the whole soybean it has a higher protein and fiber content than most other soy products. If you’re used to having chunks of meat, tempeh is a great substitute that has a similar meaty texture. You can find tempeh at most grocery stores in the refrigerated area with the other vegan products. It typically comes in an 8 oz package.

 

Mediterranean Stir-Fry

Mediterranean Stir-Fry

Mediterranean Tempeh Stir-Fry

A Mediterranean spin on stir fry packed with health-promoting nutrients from tempeh, squash, zucchini, bell peppers, onions, tomatoes, and leafy greens. 
4 from 2 votes
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Course: Main Course
Cuisine: Mediterranean
Keyword: Squash, Stir Fry, Zucchini
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4

Ingredients

  • 2 Tbsp water or vegetable broth
  • 1 onion diced
  • 3 garlic cloves minced
  • 1 cup zucchini chopped into 1/4 inch slices
  • 1 cup yellow squash chopped into 1/4 inch slices
  • 1/4 tsp black pepper
  • 8 oz tempeh cut into 1/2 inch cubes
  • 1 tomato diced
  • 1 cup leafy greens, chopped (kale, collards, spinach)
  • 1 tsp oregano, dried
  • 1 tsp basil, dried
  • 1/2 tsp salt
  • 1 tsp parsley, dried
  • 1/2 cup chopped olives, drained and rinsed optional

Instructions

  • Heat a wok or sauté pan over medium-high heat and add water or broth. When water/broth is hot, add onion and garlic. Sauté 1 minute.
  • Add zucchini and yellow squash and season with black pepper. Cook 4-5 minutes, adding small amounts of water/broth as needed.
  • Stir in tempeh, tomato, leafy greens, oregano, basil, and salt.
  • Cook 5-7 minutes, stirring occasionally. Continue adding small amounts of water/broth as needed. 
  • Finish by topping with parsley and olives (if using). Serve immediately over cooked brown rice, barley or quinoa.
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