Iron-Rich Tempeh Chili

Course : Vegetables
Serves: 6
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Ingredients:

1 tablespoons Vegetable oil
3/4 pound Tempeh, thawed, crumbled
1 medium Onion, chopped
1/2 medium Sweet green pepper
2 cloves Garlic , minced
28 ounces Canned tomatoes, undrained
19 ounces Canned kidney beans, drain
5 1/2 ounces Tomato paste
1/4 Cup Cider vinegar
1/4 Cup Molasses
1 tablespoons Soy sauce
1 tablespoons Dijon mustard
2 teaspoon Chili powder
1 teaspoon Dried basil
1 teaspoon Dried oregano
1/2 teaspoon Salt
1/4 teaspoon Pepper
 

Preparation / 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. very high source fibre, excellent source iron.

 

Nutritional Information:

about 312 calories, 19 g Protein, 8 g fat, 47 g carbohydrate


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