Discovery Call

Cruciferous Vegetable Stir Fry

Support your body’s natural detox pathways with this nutrient-packed recipe! Featuring cruciferous vegetables rich in estrogen-balancing DIM, broccoli sprouts for sulforaphane, and Calcium D-Glucarate from lemon and bean sprouts. This dish also provides a complete protein profile from organic, non-GMO tempeh and quinoa for a balanced, nourishing meal.

Cruciferous Vegetable Stir Fry

Cruciferous vegetables are rich in a powerful compound called DIM (Diindolylmethane), which supports the body’s detox pathways by helping eliminate metabolized (used-up) estrogen. For DIM to be most effective, it works best with sulforaphane, a compound found primarily in broccoli sprouts, and Calcium D-Glucarate, which is present in cruciferous vegetables, lemon, and bean sprouts.

This delicious recipe brings together these powerful compounds and offers a great source of complete protein from both the fermented soy (tempeh) and quinoa, both of which contain all nine essential amino acids. Be sure to choose organic and non-GMO tempeh to avoid the potential downsides of conventionally grown soy commonly found in many stores today.

Enjoy!
Coach Anna

Ingredients:

Glaze

  • 2 tsp crushed red pepper
  • 2 garlic cloves, minced
  • 4 Tbsp nut butter (peanut, almond, cashew, or sunflower; unsweetened, organic)
  • 4 tsp coconut oil
  • ¼ cup tamari (organic, non-GMO)
  • 4 tsp lemon juice
  • 3 tsp freshly grated ginger (or ½ tsp ground ginger)
  • 1 tsp maple syrup (optional, more to taste)
  • 3-4 Tbsp water

Tempeh

  • 8 oz tempeh, cut into large cubes

Vegetables

  • 2/3 cup chopped scallions
  • 4 cups chopped cruciferous veggies (broccoli, purple cabbage, kale)
  • ½ cup chopped red bell peppers or carrots
  • 1 cup bean sprouts

Grains

  • 3 cups cooked quinoa or cauliflower rice

Topping

  • ½ cup raw broccoli sprouts

Instructions

  1. Make Glaze: In a bowl, whisk together chili, garlic, nut butter, melted coconut oil, tamari, lemon juice, ginger, and maple syrup. Add water to reach a pourable consistency. Adjust flavors with extra chili, maple syrup, or tamari as needed.
  2. Marinate Tempeh: Toss tempeh in glaze, cover, and refrigerate for 15 minutes (up to 48 hours).
  3. Prepare Veggies: Chop scallions, cruciferous veggies, bell peppers, carrots and prep bean sprouts.
  4. Cook Tempeh: Heat a skillet over medium, add marinated tempeh with a splash of water and steam with lid on for 3-4 minutes. Then sauté for 3-4 minutes uncovered, turning until browned. Set aside.
  5. Sauté Veggies: In the same skillet, heat coconut oil, add scallions and mixed vegetables, reserving the bean sprouts until the last 2 minutes. Stir occasionally, adding tamari/coconut aminos to taste. Add 1-2 tsp water to prevent sticking. Cook 4-5 minutes, until tender. Stir in bean sprouts at the end.
  6. Combine: Add cooked quinoa or cauliflower rice to the skillet and sauté 3-4 minutes. Return tempeh and extra glaze to skillet, cook 1-2 minutes until everything is hot.
  7. Serve: Top with raw broccoli sprouts.

Storage

Store leftovers in an airtight container in the fridge for up to 4-5 days.