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@...

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