2–3 tablespoons vegetable oil
2 medium onions, chopped (about 2 cups)
1 large garlic clove
1 bell pepper (red is nice)
1/2 pound soy or mixed-grain tempeh (1 package)
SAUCE
1 tablespoon soy sauce
3 tablespoons tomato paste
1 tablespoon molasses or brown sugar
2/3 cup water
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1 tablespoon ground coriander
11/2 teaspoons ground fennel
1–2 teaspoons Tabasco or other hot pepper sauce (or to taste)
salt to taste
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4 pita breads
fresh lettuce leaves
Heat 2 tablespoons of the oil in a heavy skillet and sauté the chopped onions for 3 to 4 minutes, until they begin to soften. While the onions sauté, mince the garlic and chop the bell pepper; add them to the onions. Continue to cook another 5 minutes, stirring often. Cube the tempeh, add it to the skillet, and sauté for about 5 minutes, until it begins to brown. If necessary, add a little more oil to prevent sticking. While the tempeh browns, mix together the sauce ingredients in a small bowl and set aside.
Add the coriander and fennel to the tempeh and vegetables, and stir constantly for a minute. Pour on the sauce and simmer for about 5 minutes, until the sauce has thickened. Add Tabasco and salt to taste.
Serve in warmed pita pockets stuffed with crisp lettuce leaves.
PER 8-OZ SERVING: 276 CALORIES, 14.3 G PROTEIN, 11.8 G FAT, 31.6 G CARBOHYDRATE, 424 MG SODIUM, 0 MG CHOLESTEROL.
TOTAL TIME
25 minutes
SERVINGS
4
MENU
This is a hearty, high-protein lunch dish that can be served over toast, in a pita with crisp romaine or leaf lettuce, or on split Savory Scallion Biscuits (see page 58). Try Asian Cabbage Slaw (see page 64) as an accompaniment.
Several types of soy and mixed-grain tempehs are available in the markets now, so experiment and discover your own favorites. Tempeh can be stored frozen. To prevent crumbling, we dice it before it’s completely thawed; it still heats quickly in a skillet.