Although dubbed the “stinking rose,” garlic mellows as it cooks and gives this hearty recipe a great earthy flavour and a heady aroma. Garlic is also a good source of vitamins C and B6 as well as manganese.
3 Tbsp (45 mL) extra-virgin olive oil or coconut oil, divided
1 large onion, chopped
3/4 lb (350 g) tempeh, cut into bite-sized pieces
1/4 cup (60 mL) white wine
2 Tbsp (30 mL) low-sodium soy sauce or tamari
4 cups (1 L) crimini or shiitake mushrooms, sliced
2 celery stalks, chopped
3 carrots, peeled and chopped
1 Tbsp (15 mL) unbleached all-purpose flour
1 1/2 cups (350 mL) vegetable stock
40 garlic cloves, peeled
2 fresh thyme sprigs
1 bay leaf
1 cup (250 mL) fresh or frozen peas
Freshly ground black pepper, to taste
In large saucepan heat 1 Tbsp (15 mL) olive oil over medium heat. Add onion and sauté, stirring frequently, until very soft and beginning to caramelize, about 15 minutes.
Meanwhile, heat remaining 2 Tbsp (30 mL) olive oil in frying pan over medium heat. Add tempeh and sauté until golden brown on all sides, 8 to 10 minutes. Add wine and soy sauce and, stirring occasionally, cook until liquid is almost completely reduced. Transfer to bowl and set aside.
Once onions have started to caramelize, stir in mushrooms and sauté until starting to brown, about 8 minutes. Stir in celery and carrots and continue to cook another 5 minutes. Sprinkle flour over vegetables and cook, stirring constantly, for 1 minute. Add stock, garlic, thyme sprigs, and bay leaf, scraping up any brown bits on bottom of pan. Bring to a boil, then reduce heat to a simmer, and add tempeh with any juices that have collected in bowl.
Cover and simmer for 30 minutes, stirring occasionally. Uncover and continue to cook until sauce has thickened slightly, about 5 minutes. Stir in peas and cook for 1 minute. Discard thyme sprigs and bay leaf. Season with freshly ground black pepper to taste.
Serve with steamed broccoli and potatoes if desired.
Each serving contains: 271 calories; 15 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 25 g carbohydrates; 3 g fibre; 274 mg sodium
from "Onions, Garlic, and Leeks!", alive #354, April 2012
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