Iron-rich: Tempeh Chili
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains | Indo | Chili, Vegetables | 6 | Servings |
INGREDIENTS
| 1 | T | 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 | T | Soy sauce |
| 1 | T | Dijon mustard |
| 2 | t | Chili powder |
| 1 | t | Dried basil |
| 1 | t | Dried oregano |
| 1/2 | t | Salt |
| 1/4 | t | Pepper |
INSTRUCTIONS
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 From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 345
Calories From Fat: 84
Total Fat: 9.9g
Cholesterol: 0mg
Sodium: 922.4mg
Potassium: 1274.1mg
Carbohydrates: 48.8g
Fiber: 10.3g
Sugar: 18.1g
Protein: 20.8g