Sugar-free Teriyaki Tempeh with Cruciferous Veggies

Teriyaki is the Japanese term for meat that’s basted in sweet and salty sauce and grilled or roasted. It’s thought that the particular sauce that became very popular with teriyaki, called “teriyaki sauce,” was actually developed outside Japan, most likely in Hawaii by early Japanese immigrants. Today, any food, whether meat or vegetables, grilled or sauteed, can be called teriyaki when cooked or served with teriyaki sauce.

One of the most popular teriyaki dishes is the classic chicken teriyaki, often served with white rice and maybe some veggies. For this plant-based teriyaki we use tempeh instead of chicken, so it’s free of cholesterol and low in fat.

This plant-strong recipe is also full of the nutrient-dense cruciferous vegetables, like broccoli and cauliflower. You could also get creative and sub in other cruciferous veggies, like cabbage or brussels sprouts.

The best part is the Date-Sweetened Teriyaki Sauce, which is completely free of added refined sugars!

Overall this dish is a satisfying blend of taste and texture. The tempeh has a tender, meaty texture, the broccoli adds a slight crunch, and the pineapple adds juiciness.

If you’ve been eating a healthy whole foods diet for a while, you’ll probably agree that traditional teriyaki dishes have too much salt and sugar than you prefer. If so, I think you’ll find this Teriyaki Tempeh to be a delightful alternative.

Teriyaki Tempeh with Cruciferous Veggies

By Chef Katie Mae

Makes 2–4 servings | Ready in 20 minutes | Stores 1 week in fridge

INGREDIENTS

• 1 red onion, thinly sliced
• 8 oz tempeh, thinly sliced
• 2 cups cauliflower, chopped
• 1 recipe Date-Sweetened Teriyaki Sauce
• 2 cups broccoli, chopped
• 1 cup pineapple, chopped (optional)

DIRECTIONS

1. Add the onion to a large sauté pan over medium heat. Cover and dry-sauté for 5 minutes, until the onions are tender.
2. Add the tempeh, cauliflower, and Date-Sweetened Teriyaki Sauce to the pan, stir well and cover. Turn the heat to low-medium and simmer for 10 minutes.
3. Once the cauliflower is almost tender to your liking, stir in the broccoli. If the mix seems too thick, feel free to add a little more water to the pan. Simmer everything for a few more minutes until the broccoli is bright green.
4. Turn off the heat and stir in the pineapple. Serve promptly.