Sticky Tempeh with Coconut Green Beans & Rice
Tempeh glazed in honey until it sticks. Green beans in a sauce that pulls together teriyaki, sriracha, and coconut milk. Brown rice underneath. Fifteen minutes start to finish.
What is happening below the surface of this plate goes deeper than flavor. Soybeans are normally one of the hardest foods to absorb iron from — a compound called phytate locks the mineral away. But the fermentation that turns soybeans into tempeh breaks that lock, and research measured iron bioavailability jumping from 60% to 87%. The teriyaki sauce adds a second pathway: fermented soy polysaccharides that boost iron absorption 3.3-fold. The sautéed garlic and onion bring a third: allium sulfur compounds that increase iron bioaccessibility by up to 73%. Three ingredients, three independent mechanisms, one plate.
Tempeh glazed in honey until it sticks. Green beans in a sauce that pulls together teriyaki, sriracha, and coconut milk. Brown rice underneath. Fifteen minutes start to finish.
What is happening below the surface of this plate goes deeper than flavor. Soybeans are normally one of the hardest foods to absorb iron from — a compound called phytate locks the mineral away. But the fermentation that turns soybeans into tempeh breaks that lock, and research measured iron bioavailability jumping from 60% to 87%. The teriyaki sauce adds a second pathway: fermented soy polysaccharides that boost iron absorption 3.3-fold. The sautéed garlic and onion bring a third: allium sulfur compounds that increase iron bioaccessibility by up to 73%. Three ingredients, three independent mechanisms, one plate.
Ingredients
- brown rice 3 ounces
- green beans (frozen) 8 ounces
- onion 0.5
- garlic 1 clove
- olive oil 1.5 tablespoon
- teriyaki sauce 1 tablespoon
- Sriracha sauce 1 teaspoon
- coconut milk 2 fluid ounces
- tempeh 3 ounces
- honey 1 teaspoon
Method
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Cook the rice according to the package directions.
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Cook the green beans in a pot of boiling water for about 6 minutes, until tender. Drain well.
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Finely chop the onion and garlic. Cut the tempeh into bite-sized cubes.
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Heat half of the oil in a wok or large skillet over medium heat. Sauté the onion for 2 minutes. Add the garlic and cook for 1 minute more.
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Stir in the teriyaki sauce, Sriracha, and coconut milk. Bring to a gentle simmer and cook until the sauce slightly thickens. Add a splash of water if needed to loosen the sauce.
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Add the green beans and toss to coat. Cook for about 1 minute, until heated through. Season with salt and pepper.
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Meanwhile, heat the remaining oil in a skillet over medium heat. Cook the tempeh cubes for 3–4 minutes, until golden brown. Stir in the honey and cook for 30 seconds, until the tempeh is lightly glazed. Remove from the heat.
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Serve the rice with the coconut green beans and sticky tempeh.
Add the honey in the last 30 seconds and keep the tempeh moving. Honey burns fast on high heat but caramelizes perfectly in a half-minute window on medium. The glaze should coat the cubes, not pool in the pan.
This plate combines three independent mechanisms that improve iron absorption. Tempeh fermentation breaks down phytate, the compound that normally blocks soy iron (bioavailability 60% → 87%). The teriyaki sauce adds fermented polysaccharides that boost absorption 3.3-fold. And the sautéed garlic and onion contribute allium sulfur compounds that increase iron bioaccessibility by up to 73%.
American Journal of Clinical Nutrition · DOIBehind this recipe
Can I use tofu instead of tempeh?
Yes, for taste and texture. But tempeh has a fermentation advantage. The mold that turns soybeans into tempeh breaks down phytate, a compound that blocks iron absorption, raising iron bioavailability from 60% to 87%. Tofu skips that fermentation step. Both deliver plant protein that produces equivalent muscle growth to animal protein at adequate daily intake, but tempeh's fermentation gives it an edge your body can measure.
Read the full evidence reviewIs this recipe vegan?
Not quite. The honey in the glaze makes it vegetarian, not vegan. Swap the honey for maple syrup or agave nectar to go fully plant-based. The glaze still caramelizes the same way. Everything else on the plate is already vegan.
Can I meal prep this?
The rice and green beans reheat well. The tempeh is best fresh because the honey glaze loses its crispness overnight. If prepping ahead, store the glazed tempeh separately and re-crisp it in a hot dry pan for 60 seconds before serving.
