This stir-fry is a popular plant-based staple featuring earthy tempeh and crisp vegetables tossed in a savory soy-based sauce. It is a quick and satisfying dinner choice that is often enjoyed served over steamed rice or noodles.
Vegan Vegetarian Pescetarian Dairy-Free Nut-Free Egg-Free
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 250 g Tempeh (250 g)
- 2 tbsp Vegetable oil (27 g)
- 2 cups Shiitake mushroom (189 g)
- 4 cups Bok choy (473 g)
- 3 cloves Garlic (15 g)
- 1 inch Ginger (15 g)
- 3 tbsp Soy sauce (51 g)
- 1 tsp Sesame oil (4.5 g)
- Salt, to taste
- Ingredients in total: 1.03 kg
- Weight lost in cooking: 175 g (mostly water boiling off)
- Net weight (cooked): 850 g · 4 servings of about 213 g
Method
- Cut the tempeh into bite-sized cubes.
- Heat one tablespoon of vegetable oil in a large wok or skillet over medium-high heat.
- Add the tempeh cubes to the pan and cook for 5 to 7 minutes, stirring occasionally, until they are golden brown and crispy on all sides, then remove them from the pan and set aside.
- In the same pan, add the remaining tablespoon of oil, then toss in the sliced shiitake mushrooms and cook for 3 to 4 minutes until they have softened and browned slightly.
- Add the chopped bok choy to the mushrooms and stir-fry for 2 minutes until the leaves have wilted but the stems still have a slight crunch.
- Stir in the minced garlic and grated ginger, cooking for about 30 seconds until they become fragrant.
- Return the cooked tempeh to the pan and pour over the soy sauce and toasted sesame oil, tossing everything together for another minute so the flavors combine and the sauce coats the ingredients.
- Season with salt to taste and serve immediately while hot, perhaps over a bowl of warm rice.
Nutrition
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Calories | 237 kcal | 112 kcal |
| Protein | 16 g | 7.54 g |
| Water | 164 mL | 77.2 mL |
| Sodium | 817 mg | 385 mg |
| Total Carbohydrates | 14 g | 6.58 g |
| Total Fat | 15.4 g | 7.25 g |
| Sugar | 2.84 g | 1.34 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Iron | 3.1 mg | 1.46 mg |
| Calcium | 206 mg | 96.9 mg |
| Magnesium | 91.5 mg | 43.1 mg |
| Potassium | 785 mg | 369 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 290 mg | 137 mg |
| Zinc | 1.85 mg | 0.87 mg |
| Chloride | 676 mg | 318 mg |
| Selenium | 11.7 mcg | 5.51 mcg |
| Copper | 0.49 mg | 0.23 mg |
| Fluoride | 0.014 mg | 0.006 mg |
| Manganese | 1.26 mg | 0.59 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.03 mcg |
Fats
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.68 g | 1.26 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.14 g | 2.42 g |
| Omega-3 Fatty Acids | 0.54 g | 0.25 g |
| Polyunsaturated Fat | 7.36 g | 3.46 g |
| Omega-6 Fatty Acids | 6.82 g | 3.21 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.31 g | 0.15 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.43 g | 1.62 g |
Fibre
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Fiber | 7.62 g | 3.59 g |
| Soluble Fiber | 1.94 g | 0.91 g |
| Insoluble Fiber | 6.48 g | 3.05 g |
Vitamins
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.19 mcg | 0.089 mcg |
| Vitamin C | 54.6 mg | 25.7 mg |
| Folate (B9) | 102 mcg | 48 mcg |
| Niacin (B3) | 3.12 mg | 1.47 mg |
| Vitamin A | 267 mcg RAE | 126 mcg RAE |
| Thiamin (B1) | 0.19 mg | 0.087 mg |
| Vitamin B6 | 0.55 mg | 0.26 mg |
| Riboflavin (B2) | 0.42 mg | 0.2 mg |
| Pantothenic Acid (B5) | 0.94 mg | 0.44 mg |
| Vitamin E | 1.34 mg | 0.63 mg |
| Vitamin K | 55.7 mcg | 26.2 mcg |
| Biotin (B7) | 0.63 mcg | 0.29 mcg |
| Beta-Carotene | 2,958 mcg | 1,392 mcg |
Others
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Choline | 79.2 mg | 37.3 mg |
| Leucine | 1,321 mg | 622 mg |
| Lysine | 1,046 mg | 492 mg |
| Polyphenols | 169 mg | 79.7 mg |
| Methionine | 216 mg | 101 mg |
| Oxalates | 35.5 mg | 16.7 mg |
| Threonine | 715 mg | 336 mg |
| Tryptophan | 203 mg | 95.5 mg |
| Valine | 913 mg | 430 mg |
| Flavonoids | 45 mg | 21.2 mg |
| Histidine | 463 mg | 218 mg |
| Lutein / Zeaxanthin | 0.091 mg | 0.043 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 901 mg | 424 mg |
| Purines | 151 mg | 71.2 mg |
Proteins
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Isoleucine | 859 mg | 404 mg |
Additives
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 1,276 mg | 600 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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