Smoky Tempeh with Quinoa and Snap Peas | Food Confidence


Smoky Tempeh with Quinoa and Snap Peas

As an integrative dietitian and empowerment coach with 20+ years of experience, my main goal is to help women age well, feel confident in their bodies, and create the healthy lifestyle they desire and deserve.
danielle omar

Smoky Tempeh with Quinoa

I love cooking with tempeh. It’s such a delicious and healthy way to add protein to a recipe and it’s very filling and satisfying. Soy food sometimes get a bad rep in the clean eating world. I get it, there’s a lot of debate regarding whether soy is safe to eat. I tend to lean toward the organic, non-GMO, and fermented side of soy.

Tempeh is fermented soy, which means the carbohydrates in the soy have been broken down by mold, yeast or bacteria. This fermentation process transforms the proteins in soy, making them more digestible. It also increases the availability of vitamins, minerals and other nutrients in the food, making them easier to absorb during digestion — many of which serve as as antioxidants, boost your immune system and are anti-inflammatory.

I’ve blogged about fermentation before and I’m a huge fan. I love adding naturally fermented foods to my diet. This smoky tempeh with quinoa was inspired by a delicious cauliflower rice stir fry I made earlier in the week. I love making stir-fries for dinner. It’s so easy  — you really can’t screw it up. If you’re not sure how to stir fry, get the formula here.

I think the snap peas are what make this stir fry legit. It’s a hearty and satisfying meal and tastes just as good the next day for lunch. I hope you’ll try this smoky tempeh with quinoa.

Smoky Tempeh with Quinoa

Smoky Tempeh with Quinoa and Snap Peas

Servings 4


  • 2 Tbsp tamari or soy sauce (low sodium)
  • 2 Tbsp apple cider vinegar
  • 2 Tbsp sweetener (maple syrup, agave or honey)
  • 2 tsp liquid smoke
  • 1.5 package of tempeh, cut into cubes
  • 2 cups quinoa, cooked
  • 1 Tbsp coconut oil
  • 1 red bell pepper seeded and sliced into strips
  • 2 large handfuls snap peas
  • 1 garlic clove minced
  • 1 14-ounce can black beans, drained and rinsed
  • 2 green onions sliced
  • Handful fresh cilantro chopped


  • In a small bowl, whisk together the soy sauce, apple cider vinegar, maple syrup and liquid smoke. Add the tempeh cubes and toss to coat all of the cubes. Marinate the tempeh in a bowl, making sure they are all covered, while you prepare the quinoa. Stir the cubes around a few times to make sure they are all well marinated.
  • Bring 2 cups of water with a dash of salt to a boil. Add your rinsed quinoa, then reduce heat to a simmer. Cover and simmer until the water is absorbed, 15-18 minutes. When done, remove from heat and let sit.
  • When quinoa is done and sitting, melt the coconut oil in a large saute pan over medium-high heat. Add the tempeh, without the marinade sauce, evenly into the pan. Set the marinade sauce aside for later.
  • Cook the tempeh for a few minutes, or until lightly well browned on the bottom. Flip the cubes over one by one and cook the other side until lightly browned. Note: Do not walk away from the stove! I flip each little cube separately. I have burned the tempeh many times because I walked away. When the tempeh is done, remove it from the skillet and transfer to a plate.
  • Add a few teaspoons of oil to the pan and stir in the bell pepper, snap peas, scallion and garlic. Sauté until the veggies begin to soften, about 3 minutes.
  • Add the cooked quinoa and black beans to the pan, along with the reserved marinade. Then add the tempeh and toss again. Serve topped with fresh cilantro.

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