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Green Bean and Tempeh Saute Two Stars

Green Bean and Tempeh Saute

Get Ready

Servings: Serves 4

Prep Time: 0 minutes

Cook Time: 29 minutes

Ingredients: Add ingredients to List

1 1/2 tablespoon vegetable oil
1 cup Thinly sliced onion
2 teaspoon Minced fresh ginger
3/4 teaspoon ground coriander
1 teaspoon ground cumin
1/4 teaspoon ground turmeric
1 cup canned no-salt-added diced tomatoes, undrained
1/4 cup finely chopped cilantro
1/4 teaspoon salt
3/4 to 1 cup water
8 oz green beans, trimmed

directions:

Tempeh is a pressed soybean cake found in the refrigerator case in Produce. Once prepared, tempeh will stay fresh in the refrigerator for 3 days. Serve with brown rice to soak up any extra juices. Recipe may be halved and may be frozen.
Nutrition-boosting techniques: Light can cause nutrients to break down. Riboflavin is especially susceptible to deterioration, so cover the pan when cooking riboflavin-rich foods, like green beans. When tomatoes are cooked, especially with a little oil, our bodies can absorb significantly more of the antioxidant lycopene than we get from raw tomatoes.
Note: For gluetn-free, use plain tempeh. Multi-grain is not gluten-free.
1. Cut tempeh in half lengthwise, then cut across into 1?4-inch slices. Set aside.
2. Heat oil in a large skillet over medium-high heat, making sure the oil doesn't get hot enough to smoke. Add onion. Cook, stirring occasionally, 5 to 7 minutes, until onion is browned. If parts of the onion get too dark, lower the heat slightly.
3. Add ginger, coriander, cumin, and turmeric. Stir and cook 1 minute. Add tomatoes, cilantro, and salt. Cook, stirring frequently over medium-high heat, 4 to 6 minutes, until the mixture is dry.
4. Add tempeh and 3?4 cup water. Stir and bring to a boil. Scatter beans over top. Cover the pan with an opaque lid or foil. Reduce heat to medium. Simmer 10 to 15 minutes, stirring occasionally, until beans are tender and mixture is saucy but not runny. If mixture is too dry, add additional water a few spoonfuls at a time. Serve immediately with brown rice or whole-grain Indian naan bread.
Source: Fresh Magazine September, October 2010

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Quantity Ingredients  
1 1/2 tablespoon vegetable oil  
1 cup Thinly sliced onion  
2 teaspoon Minced fresh ginger  
3/4 teaspoon ground coriander  
1 teaspoon ground cumin  
1/4 teaspoon ground turmeric  
1 cup canned no-salt-added diced tomatoes, undrained  
1/4 cup finely chopped cilantro  
1/4 teaspoon salt  
3/4 to 1 cup water  
8 oz green beans, trimmed  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 200 kcal (10%)
Calories from Fat 108
Total Fat 12 g (18%)
Saturated Fat 2 g (10%)
Cholesterol 0 n/a
Sodium 170 mg (7%)
Total Carbohydrates 14 g (5%)
Dietary Fiber 3 g (12%)
Protein 12 g (20%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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