Photo: K8
Estimated Nutrition (whole recipe, rough)
367
Calories
19g
Protein
23g
Fat
26g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Tempeh | 100g | 160 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 8 oz. whole-grain tempeh
- 2 Tbs. olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 Tbs. soy sauce or tamari
- 28-oz. can crushed tomatoes in puree
- 1 cup tomato puree
- 2 Tbs. chopped fresh basil or 2 tsp. dried
- 2 Tbs. chopped fresh parsley
- 2 tsp. dried oregano
- 1 small bay leaf
- =
Directions
1
1. Using your hands, crumble tempeh into fine pieces. Set aside.
2
2. In large saucepan, heat oil over medium heat. Add onion and cook, stirring often, until golden, about 5 minutes. Add garlic and cook, stirring often, 15 seconds. Stir in tempeh, 1 cup water and tamari. Bring to a boil. Reduce heat, cover and simmer 5 minutes. Remove cover and simmer until liquid is reduced and tempeh begins to sizzles.
3
3. Add remaining ingredients to tempeh mixture and mix well. Cover and simmer sauce 10 minutes. Season to taste with salt and pepper.
Recipe sourced from
fandom