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Tempeh & Mushroom Stew on a Mashed Potato Base

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Recipe

 

Yield

1 serving

Prep

30 min

Cook

60 min

Ready

90 min
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb

Ingredients

Amount Measure Ingredient Features
cup water
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1 tablespoon soy sauce, tamari
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½ cup tempeh
1 small onions
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1 small garlic cloves
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1 tablespoon vegetable oil
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2 cups mushrooms
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1 small tomatoes
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1 each bay leaves
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1 teaspoon soy sauce, tamari
(may be doubled)
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6 ounces potatoes
cooked, (or more)
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1 x soy milk
to taste
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1 x margarine
to taste
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1 x seasoned salt
to taste
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Ingredients

Amount Measure Ingredient Features
79 ml water
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15 ml soy sauce, tamari
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118 ml tempeh
1 small onions
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1 small garlic cloves
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15 ml vegetable oil
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473 ml mushrooms
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1 small tomatoes
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1 each bay leaves
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5 ml soy sauce, tamari
(may be doubled)
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173.4 ml/g potatoes
cooked, (or more)
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1 x soy milk
to taste
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1 x margarine
to taste
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1 x seasoned salt
to taste
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Directions

Bring the water and first amount of soy sauce to the boil in a small pan, place tempeh (defrosted if frozen) in it, lower heat, cover pan and simmer for 10 minutes; turn the tempeh over and simmer for a further 10 minutes.

Drain and set aside.

Chop the onion and garlic and sauté in the oil for a minute or two.

Slice the mushrooms, add them to the pan and cook for another minute or two.

Dice the tempeh.

Chop the tomato. Add them to the pan, along with the bay leaf and remaining amount of soy sauce. Cook, uncovered, for about 5 minutes, stirring frequently. Heat and mash the cooked potatoes with soy milk, margarine and seasoning to taste (or alternately use a packet of vegan instant mashed potatoes). Make a mashed potato base, remove the bay leaf from the tempeh mixture, and pile it onto the base.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 102g (3.6 oz)
Amount per Serving
Calories 9153% from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 291mg 12%
Total Carbohydrate 3g 3%
Dietary Fiber 1g 3%
Sugars g
Protein 10g
Vitamin A 4% Vitamin C 9%
Calcium 3% Iron 4%
* based on a 2,000 calorie diet How is this calculated?
 

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