Iron-Rich: Tempeh Chili

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Iron-Rich: Tempeh Chili Ingredients

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

Instructions for Iron-Rich: Tempeh Chili

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 From Geminis MASSIVE MealMaster collection at www.synapse.com/~gemini

Main Ingredient: Cuisine: Uncategorized

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