Spelt Stir-Fry with Tempeh and Cashews

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

Spelt berries and tempeh pieces tossing in a hot carbon steel wok with vegetables and ginger-soy sauce

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.

Prep Time 15 mins

Cook Time 25 mins

Total Time 40 mins

Cooking Method: Stovetop

Cuisine: International

Courses: Main Course

Difficulty: Easy

Servings: 4

Estimated Cost: 3.20

Calories: 480

Best Season: all_year_round

Dietary: Contains gluten (spelt), contains nuts, Dairy-Free, Egg-free, High Fiber, High Protein, Vegan

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

200 g whole spelt berries (rinsed; cook ahead and refrigerate if possible)
600 ml water (for cooking the spelt)
1/2 tsp salt

For the stir-fry

250 g tempeh (cut into 1 cm cubes, patted dry)
80 g raw cashews
1 large red bell pepper (thinly sliced)
200 g broccoli florets (cut into small even pieces)
100 g snap peas
3 garlic cloves (finely minced)
2 tsp fresh ginger (grated)
3 spring onions (sliced, white and green parts separated)
3 tbsp neutral oil (sunflower or rapeseed)

For the sauce

3 tbsp soy sauce (use tamari for a gluten-reduced option)
1 tbsp rice vinegar
1 tbsp maple syrup
1 tsp sesame oil (toasted, added at the end)
1 tsp cornstarch (mixed with 2 tbsp cold water)
1/4 tsp chilli flakes (optional)

Instructions

Cook the spelt

1
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.
2
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

3
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

4
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

5
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

6
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.
7
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.
8
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

9
Pour the sauce over the spelt and vegetables. Toss and cook for 1 minute until the sauce thickens and coats everything. Remove from heat.
10
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.
11
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.

Keywords: spelt stir-fry, tempeh stir-fry, spelt berries recipe, vegan high protein dinner, cashew tempeh stir-fry, wholegrain stir-fry

Equipment

large wok or 12-inch carbon steel skillet
wooden spoon or wok spatula
medium saucepan (for cooking spelt)
fine-mesh sieve
mixing bowl (for sauce)
box grater or microplane (for ginger)

Tips

Cook spelt berries a day ahead and refrigerate - cold grains fry without clumping.
Pat tempeh cubes dry with paper towel before they hit the pan to get crisp edges.
Toast raw cashews in the dry wok first, remove them, then build the rest of the dish.
Keep the heat high throughout stir-frying so spelt and tempeh colour rather than steam.
Add the soy sauce mixture off the heat if you want a cleaner, less reduced glaze.

Variations

Swap tempeh for edamame and sliced shiitake mushrooms for a fully soy-free version.
Add a tablespoon of red miso to the sauce for a deeper, more savoury base.
Use pearled spelt instead of whole berries for a softer texture and shorter cook time.

Storage and Reheating

Store leftovers in an airtight container in the fridge for up to 3 days. The spelt holds its texture well and doesn't go soggy.

Reheat in a hot wok or skillet with a splash of water or soy sauce to loosen. Two to three minutes on high heat brings the tempeh edges back to life.

This dish does not freeze well - the tempeh texture turns soft after thawing.

Serving Suggestions

Serve straight from the pan into shallow bowls. A few slices of fresh red chilli and a squeeze of lime over the top keep the flavours sharp.

A simple cucumber and rice vinegar salad on the side balances the richness of the tempeh and cashews. Keep it thinly sliced and lightly dressed.

For a larger spread, this pairs well with miso soup or a cold glass of barley tea.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-stir-fry-tempeh-cashews/

Valentina

A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!