Tempeh Stroganoff

Published: 3 November 2023 by Simon Deane

If you are a fan of mushrooms, you need to try this tempeh stroganoff. The unami flavour from the mushrooms along with the additional flavours results in a wonderful overall dish. It's high in protein with over 30g per serving.
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This tempeh stroganoff is a really easy one to make and can be ready in under 30 minutes.

This recipe was made with a mixture of chestnut and white button mushrooms and a few shiitake mushrooms, but you can make it with your own favourite types of mushrooms.

A High Protein Mushroom Stroganoff

Mushrooms are naturally high in protein but they are low in calories so you need to eat a lot of them to get a high amount of protein. For this dish, there is around 7-8 grams of protein per portion coming from the mushrooms.

Tempeh is a great plant based source of protein, so adding tempeh to this mushroom stroganoff, increases the protein content to around 30g per portion.


  • Mushrooms
  • Tempeh
  • Onion
  • Garlic
  • Lemon Juice
  • Tahini
  • Tamari (or soy sauce)
  • Thyme
  • Oregano
  • Smoked paprika
  • Worchester sauce (I use the vegan version)
  • Oil
  • Vegetable Stock (or water)

How to Make Tempeh Stroganoff

To start you add a tablespoon of oil to a pan and add the cubed tempeh. Fry the tempeh in the oil on a medium high heat for around 7 minutes, moving the tempeh around the pan every few minutes so they cook evenly (ish) on each side. Then you set the tempeh aside.

Then you take the pot and start by sauteing the onion in a little oil. Once they start to brown slightly you add the garlic and cook for another minute.

Then you add the mushrooms. You cook these for around 7 minutes, stirring every minute or two. By this time the mushrooms should have released a lot of their water and reduced in size.

You then add the rest of the ingredients and cook on a gentle simmer for another

few minutes to give the flavours some time to infuse.

What goes best with Tempeh Stroganoff?

This dish works really well with either rice or pasta. It’s a saucy dish so the flavours mix well with either of these.

You can also serve it with quinoa or couscous. If you want to keep it lower calorie you can serve it with cauliflower rice.

If you want to spice it up a bit, I recommend adding a few chilli flakes.

Mushroom Varieties with Stroganoff:

There are so many different varieties of mushrooms available, however many supermarkets only stock a few. In my area, chestnut mushrooms, button mushrooms and chestnut mushrooms are the easiest to get hold off, probably followed in 4th place by shiitake mushrooms.

Feel free to experiment with different mushroom varieties that you have available in your local area.

Other Tempeh Recipes to Try:

If you enjoy this tempeh stroganoff and would like to experiment with some other tempeh recipes, then check out the following recipes:

You can learn more about tempeh from my post on tempeh, Is Tempeh Gluten Free? (and other common questions about tempeh answered) or from this BBC post about tempeh.

Tempeh stroganoff served with rice in a bowl

Tempeh Stroganoff

If you like mushrooms and tempeh, then you will love this high protein tempeh stroganoff
Prep Time 5 minutes
Cook Time 25 minutes
Servings 2 people
Calories 469 kcal


  • 500 g mushrooms (chopped)
  • 1 onion (chopped)
  • 3 garlic cloves (finely chopped)
  • 2 tbsp lemon juice
  • 1 tbsp tahini
  • 2 tbsp soy sauce (or tamari)
  • 1 tsp thyme
  • 1 tsp oregano
  • 1 tsp smoked paprika
  • 200 g tempeh
  • 1 tsp worchester sauce
  • 2 tbsp oil
  • 150 ml vegetable stock


  • Cut the tempeh into cubes. Add a tablespoon of oil to a pan and put on the hob on a medium high heat. Add the tempeh and fry for around 7 minutes, turning every few minutes, so that the tempeh is slightly browned on two sides. Set the tempeh aside once browned.
  • Add a tablespoon of oil to a pot on the hob on a medium/high heat. Saute the onion for a few minutes until it starts to brown, then add the garlic and cook for another minute.
  • Add the chopped mushrooms to the pot and cook for around 7 minutes, stirring regularly. By this time the mushrooms should have released a lot of their water and reduced in size.
  • Make up the vegetable stock and add to the pot along with the rest of the ingredients, including the tempeh. Cook on a gentle simmer for another few minutes to allow all of the flavours to infuse.
  • Serve with cooked pasta, rice, quinoa (or whatever else you wish)


Calories: 469kcalCarbohydrates: 30gProtein: 31gFat: 30gSaturated Fat: 4gPolyunsaturated Fat: 10gMonounsaturated Fat: 13gTrans Fat: 0.1gSodium: 1332mgPotassium: 1435mgFiber: 5gSugar: 9gVitamin A: 723IUVitamin C: 18mgCalcium: 177mgIron: 6mg
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  • Simon Deane

    My mission is to provide the resources to help people to prepare their own healthy and tasty meals at home and to teach people about nutrition and how to eat healthier...

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