Tofu and aubergine peanut stew
A mild tomato stew with tofu, aubergine and a measured peanut sauce.
About 40 min · 500 kcal · 34 g protein per serving
Vegan
Tempeh and plum rice skillet
Tempeh and rice with warm plums and a mild ginger note.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the tempeh browns in 6 to 8 minutes
- Photograph the finished pan
- Time
- About 35 min
- estimated
- Serves
- 2
- see below
- Energy
- 520 kcal
- per serving
- Protein
- 31 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, soya. Check the labels on packaged ingredients:
- soy sauce. Most soy sauce contains wheat. Tamari is the usual wheat-free alternative; check the label.
Cooking steps
Cook the rice in boiling water, following the packet, then drain it.
Warm the oil in a large frying pan over medium-high heat. Cook the tempeh for 6 to 8 minutes, turning, until browned on both sides.
Add the courgette and ginger and cook for 4 minutes, until the courgette softens at the edges.
Add the plums and the soy sauce and cook for 2 to 3 minutes, just until the plums soften but still hold their shape.
Fold the rice through and heat it until steaming.
The useful detail
Add plums late so they retain some shape. Given five minutes they break down into a sauce, which tastes good but leaves the pan looking like jam.
Make it work for you
One serving is Half the pan with 50 g of rice (dry weight). You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Firm tofu instead of tempeh
Milder; press it well and brown it hard, or it stays bland against the plums.
Nutrition is not recalculated for this swap yet.
Tamari instead of soy sauce
The usual wheat-free choice. Nutrition is not recalculated; salt levels differ by brand.
Allergens: Removes gluten if the tamari is certified.
Nectarines or firm peaches instead of plums
Sweeter and less sharp. Nutrition is not recalculated.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A vegan skillet with tempeh as the protein. The soy sauce is measured because it is where nearly all the sodium comes from.
| Energy | 520 kcal |
|---|---|
| Protein | 31 g |
| Fat | 19 g |
| of which saturates | 4 g |
| Carbohydrate | 63 g |
| of which sugars | not calculated |
| Fibre | 3 g |
| Sodium | 200 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| white rice | 100 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 365 kcal | 7.1 g |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| tempeh | 250 g | FDC 174272Tempeh | 480 kcal | 50.7 g |
| courgette | 150 g | FDC 169291Squash, summer, zucchini, includes skin, raw | 26 kcal | 1.8 g |
| fresh ginger | 5 g | FDC 169231Ginger root, raw | 4 kcal | 0.1 g |
| plums | 180 g | FDC 169949Plums, raw | 83 kcal | 1.3 g |
| soy sauce | 10 g | FDC 172473Soy sauce made from soy and wheat (shoyu), low sodium | 6 kcal | 0.9 g |
| Whole recipe | Divided by 2 | 1044 kcal | 61.9 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Rice keeps for 3 to 4 days refrigerated; cool it quickly and reheat it once, until steaming.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Tempeh and pearl barley stuffed cabbage
Soft cabbage rolls with tempeh, barley and tomato sauce.
About 1 hr 15 min · 480 kcal · 31 g protein per serving
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