Tempeh and Sweet Beans
This easy to assemble dish combines hearty tempeh with edamame. Serve over brown rice or pasta.
olive oil cooking spray V4 teaspoon crushed red pepper 1 tablespoon dried minced garlic 1 8-ounce package tempeh, cubed and steamed for 15 minutes 1 10-ounce package edamame (ready to eat, or cooked and drained)
V3 cup dry sherry 1 25-ounce jar roasted red pepper tomato sauce (or your personal favorite)
Spray a 2-quart stovetop- and oven-safe casserole with olive oil cooking spray. Add crushed red pepper and garlic and heat for 1 minute over medium-high heat. Add tempeh and cook, turning often, for 5 minutes or until lightly browned. Add edamame, cook for 2 minutes, then add sherry. Lower heat to medium and add tomato sauce. Cook mixture for 10 minutes or until heated through.
-L^DAMAME, sometimes called sweet beans, are actually immature soybeans.
Nutrition Analysis: per 1V2-cup serving
Enlightened Tempeh and Sweet Beans Protein 13 g, carbohydrate 22 g, fiber 7 g, fat 5 g, saturated fat 1 g, cholesterol 0 mg, calcium 111 mg, sodium 406 mg Calories 197: from protein 28%, from carbohydrate 47%, from fat 25%
Traditional Beef and Beans Protein 16 g, carbohydrate 21 g, fiber 4 g, fat 16 g, saturated fat 6 g, cholesterol 60 mg, calcium 58 mg, sodium 952 mg Calories 295: from protein 22%, from carbohydrate 29%, from fat 49%
Originally created by Portuguese settlers in the tiny Indian state of Goa, vindaloo is a fragrant, spicy stew. Serve with Pineapple Basmati Pilaf (page 176).
1V2 teaspoons olive oil V2 teaspoon crushed red pepper (or to taste)
1 tablespoon dried minced garlic
2 tablespoons grated fresh gingerroot 1 large onion, halved, then sliced into V4-inch wedges 1 6-ounce package baked, marinated tofu, sliced on an angle 1 12-ounce package vegetarian ground beef alternative 1 cinnamon stick V4 cup dry sherry
V2 teaspoon ground ginger V2 teaspoon ground cumin 1 teaspoon turmeric Vfc teaspoon ground cloves 1 141/2-ounce can Mexican-style stewed tomatoes 1 6-ounce package fresh baby spinach V2 cup beef-flavor vegetarian broth, boiling
1 cup dried currants
2 tablespoons nutritional yeast V4 cup chopped fresh cilantro
In a 5-quart saucepan, heat oil, crushed red pepper, dried garlic, and gingerroot over medium-high heat for 1 minute. Add onion and tofu, and cook for 3 minutes, stirring frequently. Add "beef" and cinnamon stick. Cook mixture for 2 minutes and add sherry, ground ginger, cumin, turmeric, and cloves. Stir to blend. Place stewed tomatoes in food process or blender, and pulse to chop. Lower heat to medium low, and add tomatoes, spinach, and broth. Stir to mix thoroughly. Cover and cook mixture for 3 minutes, or until spinach begins to wilt. Add currants, yeast, and cilantro. Simmer for 10 minutes, stirring occasionally. Remove cinnamon stick before serving.
Nutrition Analysis: per 2-cup serving
Enlightened "Beef" Vindaloo Protein 13 g, carbohydrate 35 g, fiber 6 g, fat 2 g, saturated fat 0 g, cholesterol 0 mg, calcium 112 mg, sodium 405 mg Calories 207: from protein 25%, from carbohydrate 65%, from fat 10%
Traditional Beef Vindaloo Protein 19 g, carbohydrate 18 g, fiber 4 g, fat 24 g, saturated fat 12 g, cholesterol 124 mg, calcium 80 mg, sodium 571 mg Calories 757: from protein 18%, from carbohydrate 28%, from fat 54%
"These dùhes Wl most oit. be chosen as accompany to the main
JL course. However, you may also assemble a delicious meal from several complementary side dishes. For instance, Hearty Yams and Lentils is a dish that is perfect on the sideboard at a multicourse holiday meal, but it also makes a terrific entrée when accompanied by a crisp salad.
You will find innovative side dishes here, like Edamame Succotash and Crumbled Tofu with Peas, Tomatoes, and Bell Pepper, as well as traditional-style dishes like "Pepperoni" Potatoes, Red Beans and Rice with "Sausage, " and Cauliflower in "Cheese" Sauce. All these fabulous dishes are healthy because of the many wholesome alternatives used. We've also offered a few dishes with kale, a wonderful vegetable that is all too often overlooked by cooks who just haven't tried it. Delicious leafy greens like kale are incredibly satisfying and really good for you. Kale is high in vitamins A and C, folic acid, calcium, and cancer-fighting phytochemicals. So try Mexicali Kale with spicy soy chorizo; Kale with Toasted Pine Nuts and Raisins, and rich-tasting Kale, White Beans, and "Ham."
Many of these dishes also are driven by new and exciting health-supporting products. A versatile new ingredient is the line of tofu purée-based soups from Mori Nu. These creamy soups make creating richly flavorful accompaniments a snap. Curried Brussels Sprouts and Baby Carrots, drenched in a richly flavored sauce is made with one of these creamy soups. Dilled Asparagus and Wild Mushrooms is another, to be served over rice or couscous or as a fabulous filling for an elegant crepe.
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