Introduction
When you need a quick, nutritious, and flavor-packed meal, a stir-fry is always the perfect choice. This Speedy Vegan Tempeh Stir-Fry with Snow Peas, Mushrooms, and Soy is savory, slightly smoky, and full of crunchy, umami-rich goodness. It comes together in just 25 minutes, making it a perfect weeknight meal that’s both satisfying and wholesome.
Tempeh, a protein-rich fermented soybean product, is the star of this dish. It has a firm, meaty texture that soaks up sauces beautifully while adding gut-friendly probiotics and a boost of plant-based protein. Snow peas bring a fresh crunch, mushrooms add deep umami, and the savory soy-based sauce ties everything together perfectly. Serve it over steamed rice, noodles, or quinoa, and you have a well-balanced, nutrient-dense meal that’s as delicious as it is healthy.
If you’re looking for a one-pan meal that’s loaded with flavor, protein, and vibrant vegetables, this stir-fry is exactly what you need. Let’s dive into why it’s worth making and how to prepare it in no time!
Why Choose This Vegan Tempeh Stir-Fry?
This dish is not just quick and easy—it’s packed with nutrients, textures, and bold flavors. Here’s why it should be your next go-to meal:
1. Protein-Packed and Nutritious
- Tempeh is a fantastic plant-based protein source (16g per serving) and is rich in fiber and probiotics for gut health.
- Snow peas and mushrooms provide essential vitamins, fiber, and antioxidants, making this dish as nourishing as it is flavorful.
2. Full of Umami & Deep, Savory Flavors
- The soy sauce, garlic, and ginger sauce gives the tempeh and vegetables an incredible depth of umami flavor.
- Sesame oil and tamari enhance the richness while keeping it perfectly balanced.
3. Quick & One-Pan Friendly
- Everything is cooked in one pan, meaning minimal cleanup and maximum convenience.
- The entire dish is ready in 25 minutes, making it perfect for busy nights.
4. Customizable & Versatile
- Swap snow peas for broccoli, bok choy, or bell peppers based on what you have.
- Adjust the spice level—add chili flakes, sriracha, or fresh Thai chilies for an extra kick.
- Serve it over steamed rice, quinoa, or rice noodles to make it even more filling.
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Ingredients
For the Stir-Fry
- 1 block (8 oz) tempeh, cubed or crumbled
- 1 tablespoon neutral oil (sesame, avocado, or coconut oil)
- 1 cup snow peas, trimmed
- 1 cup mushrooms, sliced (shiitake, cremini, or button)
- ½ red bell pepper, sliced (optional, for color and crunch)
- 3 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- ½ teaspoon red pepper flakes (optional, for spice)
For the Stir-Fry Sauce
- ¼ cup low-sodium soy sauce (or tamari for gluten-free)
- 1 tablespoon maple syrup or agave
- 1 teaspoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon sriracha or chili garlic sauce (optional, for heat)
- 1 teaspoon cornstarch, mixed with 2 tablespoons water (for thickening)
For Garnishing & Serving
- 2 tablespoons green onions, chopped
- 1 teaspoon toasted sesame seeds
- ½ lime, cut into wedges
- Steamed rice, quinoa, or rice noodles
Ingredient Breakdown
Tempeh: The Protein-Packed Star
Tempeh is a fermented soybean product that has a firm, chewy texture and slightly nutty flavor. Unlike tofu, it has a denser consistency, making it perfect for stir-fries. It’s also packed with protein, probiotics, and essential minerals.
Snow Peas & Mushrooms: A Perfect Pair
- Snow peas add a light, crisp texture and are rich in vitamin C and fiber.
- Mushrooms provide a deep umami flavor, complementing the tempeh beautifully.
Soy Sauce & Sesame Oil: The Flavor Enhancers
- Soy sauce (or tamari) adds a rich, salty depth.
- Sesame oil brings a nutty aroma and enhances umami flavors.
Instructions
Step 1: Prepare the Stir-Fry Sauce
- In a small bowl, whisk together soy sauce, maple syrup, rice vinegar, sesame oil, sriracha, and cornstarch slurry.
- Set aside for later.
Step 2: Sauté the Tempeh
- Heat 1 tablespoon of neutral oil in a large pan over medium-high heat.
- Add the cubed or crumbled tempeh and cook for 4-5 minutes, stirring occasionally, until golden brown.
- Remove from the pan and set aside.
Step 3: Stir-Fry the Vegetables
- In the same pan, add garlic, ginger, and red pepper flakes, cooking for 30 seconds until fragrant.
- Add the mushrooms and bell pepper. Sauté for 2-3 minutes until slightly softened.
- Stir in the snow peas, cooking for another 2 minutes until crisp-tender.
Step 4: Combine Everything
- Return the cooked tempeh to the pan.
- Pour the stir-fry sauce over everything and toss to coat well.
- Cook for 2-3 minutes, until the sauce thickens and everything is well coated.
Step 5: Serve & Garnish
- Remove from heat and garnish with green onions, toasted sesame seeds, and lime wedges.
- Serve over steamed rice, quinoa, or rice noodles.
Tips and Variations
- Make it extra crispy: Air-fry or bake the tempeh at 375°F (190°C) for 15 minutes, then toss it into the stir-fry.
- Nut-Free Option: Omit sesame oil and replace with avocado or coconut oil.
- Spice it up: Add extra sriracha, crushed chili flakes, or fresh Thai chilies.
- More Protein: Toss in tofu, chickpeas, or cashews for added variety.
Nutritional Information (Per Serving)
- Calories: ~350
- Protein: 18g
- Carbohydrates: 35g
- Fats: 14g
- Fiber: 6g
- Iron: 3.8mg
Conclusion
This Speedy Vegan Tempeh Stir-Fry with Snow Peas, Mushrooms, and Soy is a quick, nutritious, and incredibly flavorful meal that’s perfect for busy weeknights. The savory, umami-packed sauce, combined with crispy tempeh and crunchy veggies, creates a dish that is both satisfying and nourishing.
Whether you’re new to tempeh or a long-time fan, this recipe is easy to make, customizable, and packed with plant-based protein. Try it for your next meal and let me know how you like to customize it in the comments!
FAQs
1. Can I use tofu instead of tempeh?
Yes! Substitute firm tofu, pressing it first to remove excess moisture.
2. How long does this stir-fry last in the fridge?
It keeps well in an airtight container for up to 4 days.
3. Can I make it oil-free?
Yes! Steam the tempeh and use a non-stick pan to sauté the veggies.
4. What can I use instead of soy sauce?
Try tamari (gluten-free), coconut aminos (soy-free), or reduced-sodium soy sauce.
Disclaimer: Nutritional values are estimates. Always consult a professional for dietary needs.