Total Time: 45 minutes, 30 minutes active
This Mediterranean-inspired vegetarian stew is delicious with whole wheat spaghetti, linguini or polenta.
- 8 ounces tempeh, cut in 4 pieces
- 1 1/2 cups vegetable broth
- 1/2 cup red wine
- 1 tablespoon tamari
- Pinch of Italian seasoning
- 2 tablespoons vegetable oil, divided
- 1 yellow onion, peeled and diced into 1-inch pieces
- 1 green bell pepper, seeded and diced into 1-inch pieces
- 2 cloves garlic, peeled and minced
- 1 cup fresh button mushrooms, sliced
- 1 teaspoon Italian seasoning
- 1/2 teaspoon crushed red pepper flakes
- 1/2 cup reserved wine broth from simmering the tempeh
- 1 1/2 cups diced tomatoes
- 3 tablespoons tomato paste
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/4 cup Kalamata olives pitted and halved
- Place tempeh, vegetable broth, red wine, tamari and a pinch of Italian seasoning in a large saucepan; bring to a boil. Reduce heat and let tempeh simmer for 15-20 minutes. Remove the tempeh and set aside. Reserve the broth.
- In the same saucepan, heat 1 tablespoon of oil over medium-high heat. Add onions, peppers and garlic and sauté for 5-10 minutes. Add mushrooms and spices and sauté for a few more minutes. Add ½ cup of the reserved wine broth, diced tomatoes and tomato paste. Stir well. Reduce heat to a simmer.
- While the cacciatore is cooking, heat the remaining tablespoon of oil in a skillet over medium-high heat. When oil is hot, crumble the tempeh into bite-sized chunks, add them to the skillet and sauté for 5-7 minutes, stirring frequently, until nicely browned. Add tempeh to the cacciatore along with salt, pepper and olives and simmer for another 15-20 minutes.
175 calories, 3 g. fat, 0 mg. cholesterol, 566 mg. sodium, 16 g. carbohydrate, 3 g. fiber, 10 g. protein