Looking for a healthy meat substitute that is both easy to prepare and satisfying? Consider trying tempeh, a fermented soybean food that is packed with nutrition. But please don’t let that scare you away! Highly versatile, tempeh can serve as a hearty main ingredient in a wide variety of tasty vegetarian meals. Enjoy this delicious recipe in wraps, or put it on top of your favorite green vegetable or on top of pasta.
Amy Gilman, Dietetic Student
Yield: 24 -1/2 cup servings
- 2-8 oz pkg Tempeh (Soy by Lightlife®)
- 2-6 oz pkg Smoked Tempeh Strips (Lightlife®)
- 6 cups Water
- 1 Bay Leaf
- ¼ tsp Salt
- 2 Tbsp Safflower oil
- 6 cloves Garlic, minced
- 1 large Onion, chopped
- 2 Chipotle peppers, finely chopped
- 1 Tbsp Adobo sauce (reserved from chipotle peppers)
- 1 large Jalapeno, finely chopped (optional for extra heat)
- 1 small can Tomato paste
- 1 cup Vegetable broth
- 1 Tbsp Chili powder
- 1 Tbsp Paprika
- 1 Tbsp Brown mustard seeds
- 1 Tsp Fresh ground pepper
- 1 Tsp Salt
- 1 large can Diced tomatoes
- 1 can Stewed tomatoes
- ½ tsp Liquid smoke
- ½ cup Cilantro, finely chopped
- Remove tempeh from packages.
- Add 6 cups of water, bay leaf, and ¼ tsp salt to 10-quart stock pot. Bring to boil.
- Boil the 2 packages of tempeh (soy) for 10 minutes in salted water.
- Remove, place in a large mixing bowl and let cool.
- Once cool – grind all of the tempeh in a food processor and then set aside.
- Prepare ingredients for the sauce: mince the garlic, chop the onion, chop two chipotle peppers from the can of adobo sauce, and chop the jalapeno.
- In a 10-quart stock pot add oil and heat on medium heat.
- Add garlic, onion, chipotle peppers, adobo sauce, jalapeno, and tomato paste. Cook until the onion starts to become translucent (the goal is to infuse the flavors into the oil and to cook out the raw taste of the tomato paste). Mix with wooden spoon.
- After approximately 3-5 minutes, add the vegetable broth and mix until a soupy consistency forms.
- Add chili powder, paprika, brown mustard seeds, fresh ground pepper, salt, diced tomatoes, and stewed
tomatoes and mix thoroughly.
- Bring the temperature of the mixture up slightly above medium, to the point just before a simmer.
- Add liquid smoke and mix thoroughly (it is very important to mix this ingredient all the way through the
mixture). This will add a nice, hickory smoke flavor.
- Add tempeh to mixture; bring to a simmer and cover.
- Stir mixture every few minutes to prevent it from sticking to the bottom of the pot.
- Cook for 30 minutes. Taste mixture and adjust seasoning as you see fit (adding more chili powder, paprika, salt
- Cook for another 30 minutes.
- Add cilantro to the mixture – mix thoroughly and let cool.
- Enjoy your tasty dish!
Nutritional Information (1/2 cup):
Calories: 100; Fat: 4 g; Saturated fat: 0 g; Cholesterol: 0 mg; Sodium: 390 mg; Carbohydrates: 10 g; Fiber: 3 g; Sugar: 3 g; Protein: 7 g; Vitamin A: 10% DV; Vitamin C: 20% DV; Calcium: 2% DV; Iron: 15% DV