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Iron-rich: tempeh chili
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| Artist: |
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| Categories: |
Asian, Chili, Chinese, Ethnic, Herbs & Spices, Vegetables |
| Yield: |
6 |
| Rating: |
0 |
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Ingredients:
| 1
| tbsp | Vegetable oil | | 3/4
| lbs | 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 |
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Procedures:
| 1 | Tempeh: of indonesian origin, is fermented soybean patty made from split, hulled and cooked soybeans. | | 2 | 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. | | 3 | Tempeh is sold frozen in health food stores. | | 4 | In large saucepan, heat oil over medium heat; cook tempeh with ?cup water, stirring, for 5 minutes or until browned. | | 5 | Add onion, green pepper and garlic; cook, covered and stirring occasionally, for 5 minutes or until onions are softened. | | 6 | Chop tomatoes; add to mixture along with beans, tomato paste, vinegar, molasses, soy sauce, mustard, chili powder, basil, oregano, salt and pepper. | | 7 | Bring to boil; reduce heat and simmer for 15 minutes. | | 8 | Per serving: about 312 calories, 19 g protein, 8 g fat, 47 g carbohydrate very high source fibre, excellent source iron. |
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