Tempeh Chili with Black Beans

Tempeh Chili with Black Beans

Active Time: 10 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on April 18, 2010

Ingredients

Healing Benefits

This Recipe:

Preparation

In a large pot, add half of the oil. When shimmering, add the onions and green bell pepper. Cook, stirring, over medium heat, until tender and light brown.
Meanwhile, put tempeh in a large saute pan and cover with water. Add soy sauce and let simmer over high heat for 10 minutes or until water is absorbed, stirring occasionally.
When water is mostly absorbed, mash tempeh with a fork, to create a crumbly but chunky texture. Reduce heat to medium and add the onion mixture, garlic, cumin, chili powder and remaining oil.
Stir in tomato sauce, beans and additional water, if necessary.
Simmer, covered, for 30 minutes, stirring occasionally.
Serve.

The Benefits

*Excellent Source of: Fiber, Iron, Magnesium, Potassium, Protein, Vitamin A, Vitamin B6, Vitamin C, Riboflavin, Phosphorous, Manganese
*Good Source of: Calcium, Zinc, Vitamin K, Thiamin, Niacin
*Preferences: Low Cholesterol, No Citrus, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Grains, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Shellfish

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 14.98

Calories: 356

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	15.5 g	*
Saturated Fat	3.1 g	*
Monosaturated Fat	7.5 g	*
Polyunsaturated Fat	2.7 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	169 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	33.2 g	*
Sugars	5.6 g	*
Fiber	8.7 g	*
Protein	18.3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	3771.4 IU	75%
Vitamin C	61.7 mg	103%
Vitamin D	0 IU	0%
Vitamin E	2.9 IU	10%
Vitamin B6	0.47 mg	24%
Vitamin B12	0.08 mcg	1%
Vitamin K	12.9 mg	16%
Folate	31.4 mcg	8%
Niacin	3.6 mg	18%
Riboflavin	0.37 mg	22%
Thiamin	0.29 mg	19%
MINERALS
Calcium	132.3 mg	13%
Copper	0.04 mg	2%
Iron	5.1 mg	28%
Magnesium	131.8 mg	33%
Manganese	0.97 mg	48%
Phosphorous	259.6 mg	26%
Potassium	1036.3 mg	30%
Selenium	0.94 mcg	1%
Sodium	249.4 mg	10%
Zinc	2.1 mg	14%
PHYTONUTRIENTS
Alpha-carotene	131.6 mcg
Beta-carotene	966.2 mcg
Beta-cryptoxanthin	211.5 mcg
Lutein + zeaxanthin	123.6 mcg
Lycopene	1.3 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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