Iron-Rich: Tempeh Chili

Recipe Ingredients

1 tablespoon	15ml	Vegetable oil
3/4 lb	340g / 11oz	Tempeh - thawed, crumbled
1		Onion - chopped
1/2		Sweet green pepper
2		Garlic cloves - minced
28 oz	795g	Canned tomatoes - undrained
19 oz	539g	Canned kidney beans - drain
5 1/2 oz	156g	Tomato paste
1/4 cup	59ml	Cider vinegar
1/4 cup	59ml	Molasses
1 tablespoon	15ml	Soy sauce
1 tablespoon	15ml	Dijon mustard
2 teaspoons	10ml	Chili powder
1 teaspoon	5ml	Dried basil
1 teaspoon	5ml	Dried oregano
1/2 teaspoon	2.5ml	Salt
1/4 teaspoon	1.3ml	Pepper

Recipe 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"

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