Vegetable and rice stir-fry: a natural source of protein


Proteins are often called the building blocks of life. They’re essential for the body. That's why dishes that are packed with protein – like a vegetable and brown rice stir-fry with tempeh and sprouts – are so good for us.

Protein is important for our cells

Proteins are vital nutrients because they provide important amino acids for the maintenance and growth of cells, including the formation of muscle cells and the renewal of photoreceptors. The body needs plenty of protein for these processes, ideally from plant-based sources. One good source is a vegetable and brown rice stir-fry with tempeh and sprouts.

Vegetable and brown rice stir-fry with tempeh

This vegetable and brown rice stir-fry includes tempeh, a protein-rich, plant-based meat alternative.

Ingredients for 4 persons

250g brown rice
1 tbsp. olive oil
1 tbsp. sambal oelek
2 bunches of spring onions with their stalks, cut into rings
500g mixed seasonal vegetables, cut into pieces
300g tempeh, seasoned and diced
Salt & pepper

For the fermented herb dip you need

200g fermented plant-based yoghurt (e.g. coconut yoghurt)
1 tbsp. apple cider vinegar, naturally cloudy
1/2 bunch of herbs, finely chopped
1/2 tsp. salt

Topping consists of

50g mixed sprouts
4 tbsp. pumpkin seeds


  1. Rinse the rice in a sieve under running cold water until the water is clear. Drain well.
  2. Cook according to packet instructions.
  3. Fluff up the rice with a fork and place aside.
  4. Heat the oil in a non-stick frying pan.
  5. Sauté the spring onions well. Add the vegetables and tempeh, season with sambal oelek and cook for approx. 10 minutes, stirring occasionally.
  6. Add the rice and heat the mixture up.
  7. Season with salt and pepper.
  8. For the dip: place all the ingredients in a bowl, mix well and season to taste.
  9. Plate up the rice stir-fry, garnishing with the sprouts and pumpkin seeds.
  10. Serve with the dip.
Note for women

Protein is particularly important in the 2nd phase of the cycle

Women should make sure that they get enough protein in the second phase of the female cycle (follicle phase). This is the phase in which the eggs mature and the body builds up the uterus lining. The body needs more protein for this process.

More on the cycle

Ingredients rich in plant-based protein

The meat alternative tempeh is made from soya beans and contains a lot of protein. This plant-based source of protein is also easy to digest and boosts blood formation. Sprouts also contain high-quality plant-based protein. Another ingredient that helps ensure good protein levels is rice. It provides amino acids which the body uses to produce protein.

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