This deJicious Moroccan stew is rich in healthfuJ soy, repJacing unhealthy traditional ingredients that are notoriousJy high in saturated fat and unnecessary choJesteroJ.
2 8-ounce packages tempeh, cubed
2 teaspoons olive oil
V/4 teaspoon crushed red pepper 4 cloves garlic, minced 1 large yellow onion, chopped
3 cups sliced zucchini, cut into half circles
1 15-ounce can garbanzo beans, drained 1 14V2-ounce can Italian-style, stewed tomatoes, diced
V/2 cup beef-flavored vegetarian broth, boiling 2 cinnamon sticks 1 cup chopped dried apricots
1 cup date pieces
V/2 teaspoon ground coriander V/4 teaspoon ground allspice V3 cup chopped fresh cilantro
2 tablespoons toasted sesame seeds
In a 5-quart saucepan, heat oil and crushed red pepper over medium-high heat for 1 minute. Add garlic and onion and sauté for 3 minutes. Add tempeh and cook for 10 minutes, stirring frequently. Add zucchini, garbanzo beans, and tomatoes. Reduce heat to medium and cook mixture for 3 minutes, then add broth and cinnamon sticks. Add apricots, dates, coriander, allspice, and cilantro. Lower heat and simmer, stirring occasionally, for 15 minutes. Sprinkle with toasted sesame seeds, if desired. Remove cinnamon sticks before serving.
Nutrition Analysis: per 1V2-cup serving
Enlightened North African Stew Protein 17 g, carbohydrate 51 g, fiber 9 g, fat 5 g, saturated fat 1 g, cholesterol 0 mg, calcium 159 mg, sodium 147 mg Calories 308: from protein 22%, from carbohydrate 64%, from fat 14%
Traditional North African Stew Protein 23 g, carbohydrate 35 g, fiber 6 g, fat 27 g, saturated fat 8 g, cholesterol 78 mg, calcium 88 mg, sodium 370 mg Calories 468: from protein 19%, from carbohydrate 30%, from fat 51%
Balsamic "Beef' and Broccoli
Serve this hearty dish, with its fusion of flavors and textures, over hrown rice or pasta.
1V2 teaspoons olive oil 1 tablespoon dried minced garlic 1 14-ounce package Gimme Lean, ground beef style 6 cups fresh broccoli florets
(1 medium head) 1 15-ounce can garbanzo beans, drained
Shiraz, or Grenach 1 25-ounce jar tomato and basil sauce
V2 cup pitted kalamata olives, sliced
Heat oil and garlic in a 5-quart saucepan for 1 minute. Add Gimme Lean and cook for 5 minutes, breaking apart with a large spoon. Add broccoli and cook for 3 minutes, stirring frequently. Add garbanzo beans and lower heat to medium low. In a large glass measuring cup, combine tomato paste, boiling water, vinegar, and basil. Stir into the broccoli mixture. Add the wine, tomato sauce, and olives. Simmer for 5 minutes.
Enlightened Balsamic "Beef" and Broccoli Protein 17 g, carbohydrate 29 g, fiber 10 g, fat 4 g, saturated fat 0 g, cholesterol 0 mg, calcium 61 mg, sodium 534 mg Calories 206: from protein 30%, from carbohydrate 53%, from fat 17%
per 2-cup serving
Traditional Balsamic Beef and Broccoli Protein 17 g, carbohydrate 25 g, fiber 7 g, fat 25 g, saturated fat 7 g, cholesterol 49 mg, calcium 48 mg, sodium 869 mg Calories 389: from protein 17%, from carbohydrate 26%, from fat 57%
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