Side Pannel
Iron-Rich: Tempeh Chili
Iron-Rich: Tempeh Chili
- Recipe Submitted by ADMIN on 09/26/2007
Category: Vegetables, Chili
Ingredients List
- 1 tb 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 c Cider vinegar
- 1/4 c Molasses
- 1 tb Soy sauce
- 1 tb Dijon mustard
- 2 ts Chili powder
- 1 ts Dried basil
- 1 ts Dried oregano
- 1/2 ts Salt
- 1/4 ts 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 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.
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.
Tweet