Frequent visitors to this blog know I have a soft spot for tempeh, the mostly unknown — yet extremely nutritious — fermented soy product that is often relegated to the corners of supermarkets’ produce sections.
Hopefully this delicious and healthy sloppy joe recipe — passed on by a friend — will give you a reason to purchase some next time you’re at the grocery store.
The accompanying picture shows the end result (I wasn’t able to fit all of the filling into the buns, hence the spillover).
In case you’re wondering, that’s a side dish of broccoli-carrot slaw — topped off by a homemade tahini dressing — and two vitamin D pills!
YIELDS: 4 “Tempeh Joes”
1 package tempeh (any variety)
1 cup low-sodium canned chickpeas, rinsed
1 tablespoon olive oil
3/4 cup onions, chopped
4 garlic cloves, minced
1 cup green peppers, chopped
1 can diced or petite-cut tomatoes (preferably with jalapeño peppers)
2 tablespoons chili powder
1/2 teaspoon paprika
1/4 teaspoon cumin
4 whole grain buns (I recommend the Food for Life brand)
Place a cup of rinsed chickpeas in a bowl and mash them. Set aside.
Slice tempeh into one-inch think slices.
You can either steam the tempeh for approximately 15 minutes or stir-fry it in a tablespoon of olive oil for approximately 10 minutes.
Once tempeh is steamed or stir-fried, cut into small pieces.
In a large pan, heat the tablespoon of olive oil. Once oil is hot, add onions and garlic, stirring frequently.
Once onions and garlic are lightly browned, add peppers, mashed chickpeas, and cut-up tempeh. Stir frequently over medium heat for five minutes.
Add diced tomatoes, chili powder, paprika, and cumin.
Raise heat and stir frequently for approximately five minutes (in the meantime, toast whole grain buns).
Place tempeh joe mix on toasted buns and enjoy.
NUTRITION INFORMATION (per serving, for version using steamed tempeh):
1.1 grams saturated fat
500 milligrams sodium
15 grams fiber
22.5 grams protein
Excellent source of: fiber, manganese, niacin, protein, riboflavin, vitamin B6, vitamin C
Good source of: Magnesium, potassium