Spelt berries hold their shape in a hot pan. That’s what makes them work so well here – they pick up colour and a slight chew without turning mushy.
Tempeh brings a firm, nutty bite and crisps at the edges when the pan is hot enough. Paired with cashews, it gives the dish real protein without any meat.
The sauce stays clean: soy, ginger, garlic, and a little sesame oil. It coats the spelt and tempeh without making the whole thing heavy.
This comes together in one pan after the spelt is cooked. You can use day-old spelt straight from the fridge for the best texture.
Why You’ll Love This Recipe
- Spelt berries stay chewy and hold up in the pan
- Crispy tempeh adds protein without any meat
- One pan after the spelt cooks – minimal washing up
- Works well with day-old spelt for faster prep
Ingredient Notes
- Spelt berries: Use whole spelt berries (not pearled) for the best chew and fibre. Cook them ahead and refrigerate – cold spelt fries better than freshly cooked.
- Tempeh: Cut into 1 cm cubes and pat dry before frying so the edges crisp properly. If you can’t find tempeh, firm tofu pressed and cubed works as a substitute.
- Cashews: Use raw cashews and toast them in the dry pan first for a deeper flavour. Roasted unsalted cashews work fine if that’s what you have.
- Soy sauce: Regular soy sauce keeps things simple here. Use tamari if you need a gluten-free version, but note spelt still contains gluten.
- Sesame oil: Add sesame oil at the very end of cooking – heat destroys its flavour quickly. Toasted sesame oil gives more depth than the plain variety.
- Fresh ginger: Freshly grated ginger makes a clear difference to the sauce. Ground ginger can substitute at a ratio of 1/4 tsp ground per 1 tsp fresh.
Spelt Stir-Fry with Tempeh and Cashews
Description
Cooked spelt berries give this stir-fry a satisfying chew that rice can't match. Crispy-edged tempeh and toasted cashews add protein and texture in every bite.
Ingredients
For the spelt base
For the stir-fry
For the sauce
Instructions
Cook the spelt
- Place the spelt berries in a medium saucepan with 600 ml water and 1/2 tsp salt. Bring to a boil, then reduce to a simmer and cook for 40 to 50 minutes until tender but still chewy. Drain through a fine-mesh sieve and spread on a tray to cool. For best results, refrigerate for at least 1 hour or overnight.
- Note: If you cooked the spelt ahead, remove it from the fridge while you prep the remaining ingredients so it loses the chill but stays dry.
Make the sauce
- Whisk together the soy sauce, rice vinegar, maple syrup, and chilli flakes in a small bowl. Mix the cornstarch with 2 tbsp cold water until smooth, then stir into the sauce. Set aside.
Toast the cashews
- Heat the wok over medium-high heat. Add the cashews with no oil and toast for 2 to 3 minutes, stirring often, until they are golden and fragrant. Tip them onto a plate and set aside.
Fry the tempeh
- Add 2 tbsp of the oil to the wok and increase heat to high. Add the tempeh cubes in a single layer and cook for 4 to 5 minutes without stirring until the underside is golden-brown. Flip and cook for another 2 minutes. Remove to the plate with the cashews.
Stir-fry the vegetables and spelt
- Add the remaining 1 tbsp oil to the wok. Add the white parts of the spring onions, garlic, and ginger. Cook for 30 seconds, stirring constantly, until fragrant but not browned.
- Add the broccoli and red pepper. Stir-fry on high heat for 3 minutes until the broccoli is bright green and slightly tender at the edges.
- Add the snap peas and cooked spelt berries. Toss everything together and cook for 2 minutes until the spelt picks up a little colour.
Finish and serve
- Pour the sauce over the spelt and vegetables. Toss and cook for 1 minute until the sauce thickens and coats everything. Remove from heat.
- Add the sesame oil and toss once more. Return the tempeh and cashews to the wok. Scatter the green spring onion tops over the top.
- Divide between four bowls and serve immediately.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 480kcal
- % Daily Value *
- Total Fat 22g34%
- Saturated Fat 3g15%
- Sodium 680mg29%
- Potassium 560mg16%
- Total Carbohydrate 52g18%
- Dietary Fiber 8g32%
- Sugars 7g
- Protein 24g48%
- Vitamin A 1100 IU
- Vitamin C 62 mg
- Calcium 120 mg
- Iron 4 mg
- Vitamin E 3 mg
- Vitamin K 48 mcg
- Thiamin 0.3 mg
- Riboflavin 0.3 mg
- Niacin 3 mg
- Vitamin B6 0.5 mg
- Folate 60 mcg
- Phosphorus 310 mg
- Magnesium 95 mg
- Zinc 2.8 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Additional Notes
- Cook spelt berries the night before and refrigerate for best stir-fry texture.
- Do not crowd the wok - fry tempeh in a single layer for even browning.
- Toast cashews separately and add at the end to keep them crisp.
- High heat throughout is essential - reduce heat and the spelt will steam, not fry.
- Taste the sauce before adding to the pan and adjust soy to your preference.
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