Diet & Healthy
Tumis Tahu Tempe Kemangi Kuah Bening (Clear-Broth Stir-Fried Tofu and Tempeh with Basil), Low-Calorie and Rich in Plant Protein
Prep
10 min
Cook
20 min
Servings
2
Level
Easy
This simple homestyle dish combines baked tofu and tempeh with a light, fresh clear broth fragrant with basil and garlic. It's perfect for anyone watching their calorie intake but still wanting a filling plant-based protein meal. The flavor is light and savory, with no coconut milk or excess oil, so you can feel full without any guilt.
🧂 Ingredients
🍽️ Servings: 2
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 200 grams white tofu
- 150 grams tempeh
- 3 cloves garlic, finely minced
- 4 cloves shallots, thinly sliced
- 1 whole red tomato, diced
- 1 handful basil leaves
- 3 whole red bird's eye chilies, sliced (optional)
- 500 ml low-sodium chicken or vegetable broth
- 1 tbsp low-sodium soy sauce
- 1/4 tsp salt
- 1/4 tsp ground pepper
- 1 tsp olive oil for baking
- 1 stalk green onion, sliced
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👩🍳 Instructions
- 1 Cut the tofu and tempeh into medium-sized cubes. Briefly boil them in lightly salted water, then either pan-fry without oil (a non-stick pan works well) or bake with a thin brushing of olive oil at 350°F (180°C) for 15 minutes until both sides are golden brown. This method keeps the tofu and tempeh nice and savory without deep-frying.
- 2 Heat a small pot with a little olive oil (about 1/2 tsp, just enough to sauté). Sauté the garlic and shallots until fragrant and softened, being careful not to let them burn.
- 3 Add the diced tomato and stir briefly until it softens slightly and releases some liquid.
- 4 Pour in the low-sodium chicken or vegetable broth and bring to a boil. Add the soy sauce, salt, and ground pepper. Adjust the seasoning to taste.
- 5 Add the prepared baked tofu and tempeh into the broth. Simmer over low heat for 5 minutes so the flavors soak in.
- 6 Add the sliced chilies (if you like it spicy) and the basil leaves, and cook for just about 1 minute so the basil doesn't wilt too much and stays fresh and fragrant.
- 7 Sprinkle with sliced green onion and turn off the heat. Serve warm as a low-calorie lunch or dinner dish.
💡 Tips
• Bake or dry-sauté the tofu and tempeh without excess oil to significantly cut calories compared to regular deep-frying.
• Use homemade broth from boiled skinless chicken bones or vegetable broth to keep the sodium more controlled compared to instant broth.
• Basil should be added last so it stays fresh and fragrant without wilting from too much heat exposure.
• This recipe can be bulked up with other vegetables like green beans or carrots to add fiber without adding significant calories.
📊 Nutrition Facts / serving
180
Calories (kcal)
15 g
Protein
9 g
Fat
12 g
Carbs
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