Iron-rich: tempeh chili
Yield: 6 Servings
Ingredients:
- 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
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
