Iron-rich: tempeh chili
6 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | tablespoon | Vegetable oil |
| ¾ | pounds | Tempeh, thawed, crumbled |
| 1 | Onion, chopped | |
| ½ | Sweet green pepper | |
| 2 | Garlic cloves, minced | |
| 28 | ounces | Canned tomatoes, undrained |
| 19 | ounces | Canned kidney beans, drain |
| 5½ | ounce | Tomato paste |
| ¼ | cup | Cider vinegar |
| ¼ | cup | Molasses |
| 1 | tablespoon | Soy sauce |
| 1 | tablespoon | Dijon mustard |
| 2 | teaspoons | Chili powder |
| 1 | teaspoon | Dried basil |
| 1 | teaspoon | Dried oregano |
| ½ | teaspoon | Salt |
| ¼ | teaspoon | Pepper |
Directions
Tempeh: of Indonesian origin, is fermented soybean patty made from split, hulled and cooked soybeans. The soybeans are inoculated with a starter and fermented for 24 hours to produce an extra firm tofu with a chewy quality similar to meat. Tempeh is sold frozen in health food stores.
In large saucepan, heat oil over medium heat; cook tempeh with ½ cup water, stirring, for 5 minutes or until browned. Add onion, green pepper and garlic; cook, covered and stirring occasionally, for 5 minutes or until onions are softened.
Chop tomatoes; add to mixture along with beans, tomato paste, vinegar, molasses, soy sauce, mustard, chili powder, basil, oregano, salt and pepper. Bring to boil; reduce heat and simmer for 15 minutes.
Per serving: about 312 calories, 19 g Protein, 8 g fat, 47 g carbohydrate very high source fibre, excellent source iron.
Source: Canadian Living magazine Aug 95 Presented in article by Jan Main: Health & Well-Fare: Savour The Soy" [-=PAM=-] PA_Meadows@...