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Black Eyed Pea Chili with Smoked Tempeh


    Black Eyed Pea Chili with Smoked Tempeh

    This is a great spicy dish that’s quick to put together for a casual company meal if you have some canned (or frozen, cooked) black eyed peas and smoked tempeh at hand. Cornbread, tortillas, crusty bread, or steamed brown rice all make great go-withs, along with a big green salad. This can feed a crowd, but leftovers are a bonus for school or work lunches, or you can freeze them for another meal.


    1 Tbsp (15 mL) extra-virgin olive oil
    1 Tbsp (15 mL) dark sesame oil
    1 large onion, chopped
    3 medium carrots, diced
    3 medium bell peppers (preferably 1 green, 1 red, 1 yellow), seeded and diced
    1 Tbsp (15 mL) garlic, chopped
    4 cups (1 L) low-sodium vegan “chicken-style” broth (see sidebar page 90 for recipe)
    1 Tbsp (15 mL) tomato paste
    6 cups (1.5 L) cooked black eyed peas, drained, or 3 - 19 oz (540 mL) cans, drained and rinsed
    8 oz (230 g) smoked tempeh, cut into 1/2 in (1.25 cm) cubes
    1 to 2 canned chipotle peppers in adobo sauce, chopped or mashed (see sidebar page 89)
    1 Tbsp (15 mL) ground cumin
    1 Tbsp (15 mL) dried oregano
    1 tsp (5 mL) ground allspice
    1 tsp (5 mL) sugar
    1/2 tsp (2 mL) fine salt

    Heat olive oil and sesame oil in large, heavy pot over medium-high heat. Add onion, carrots, peppers, and garlic. Sauté, stirring often until the onion softens. Add remaining ingredients. Bring to boil, then turn down heat and simmer for about 1 hour, until it has a stewlike consistency. Taste for salt and pepper. Add more broth if it’s too dry for your taste.

    Serve plain or top with chopped cilantro, chopped red onion, and shredded nondairy cheese.

    Serves 8.

    Each serving contains: 293 calories; 19 g protein; 8 g total fat (1.5 g sat. fat, 0 g trans fat); 25 g carbohydrates; 13 g fibre; 258 mg sodium


    Black Eyed Pea Chili with Smoked Tempeh




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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.