Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Tempeh, cubed | 320 g | Sweet, Astringent, Bitter · Heating |
 Broccoli florets | 380 g | Bitter, Astringent, Sweet · Cooling |
 Spring onion, sliced | 60 g | Pungent, Sweet · Heating |
 Sesame oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Fresh ginger, julienned | 8 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 80 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the cubed tempeh and broccoli florets into small, even pieces and keep them close to the stove.
- Heat the sesame oil in a wide pan and cook the ginger until aromatic.
- Add the ingredients in order from firmest to softest, tossing after each addition.
- Sprinkle in the water and rock salt with the sliced spring onion; cover for three minutes.
- Uncover and toss over lively heat until tender-crisp and glossy, then serve immediately.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original East or Southeast Asian stir-fry adaptation)
Tempeh Broccoli Stir-Fry is quickly cooked but served hot, with vegetables kept tender rather than raw. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Tempeh Broccoli Stir-Fry
| Nutrient | Per 100g | Per Serving (1 serving (217g)) |
|---|---|---|
| Energy (Calories) | 107 kcal | 232 kcal |
| Protein | 8.8 g | 19.2 g |
| Total Carbohydrates | 6.4 g | 13.9 g |
| Dietary Fiber | 1.3 g | 2.9 g |
| Total Sugars | 0.9 g | 2.0 g |
| Total Fat | 6.2 g | 13.5 g |
| Calcium | 66.9 mg | 145.4 mg |
| Iron | 1.42 mg | 3.09 mg |
| Magnesium | 40.8 mg | 88.8 mg |
| Phosphorus | 129.5 mg | 281.7 mg |
| Potassium | 312 mg | 680 mg |
| Sodium | 198 mg | 430 mg |
| Zinc | 0.63 mg | 1.37 mg |
| Copper | 0.24 mg | 0.51 mg |
| Manganese | 0.58 mg | 1.27 mg |
| Selenium | 1.1 µg | 2.5 µg |
| Vitamin C | 40.3 mg | 87.7 mg |
| Vitamin A (RAE) | 17.0 µg | 36.9 µg |
| Vitamin E | 0.51 mg | 1.10 mg |
| Vitamin K | 58.9 µg | 128.2 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.14 mg |
| Riboflavin (Vitamin B2) | 0.19 mg | 0.41 mg |
| Niacin (Vitamin B3) | 1.29 mg | 2.81 mg |
| Vitamin B6 | 0.16 mg | 0.35 mg |
| Folate (DFE) | 40.9 µg | 88.9 µg |
| Choline | 8.8 mg | 19.2 mg |
