Iron-Rich: Tempeh Chili Recipe
Recipe
Ingredients
1 tbsp vegetable oil
3/4 lb tempeh, thawed, crumbled
1 onion, chopped
1/2 sweet green pepper
2 garlic cloves, minced
28 oz canned tomatoes, undrained
19 oz canned kidney beans, drain
5 1/2 oz tomato paste
1/4 cup cider vinegar
1/4 cup molasses
1 tbsp soy sauce
1 tbsp dijon mustard
2 tsp chili powder
1 tsp dried basil
1 tsp dried oregano
1/2 tsp salt
1/4 tsp pepper
Recipe
Preparation
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 1/2 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@msn.com
Servings:
6
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