Serves 4 (serving size: ¼ mixture)
- 1 cup thinly sliced onion
- ½ cup chopped green bell pepper
- 2 tablespoons olive oil
- 1 clove garlic, minced
- 1 cup sliced fresh mushrooms
- 8 ounces tempeh, cubed
- ⅓ cup vegetable broth
- 2½ cups peeled and chopped tomatoes
- ⅓ cup red wine
- 1 bay leaf
- 2 teaspoons low-sodium soy sauce
- ½ teaspoon dry thyme
- ½ teaspoon oregano
- 1 teaspoon basil
Sauté onion and green pepper in olive oil over low heat until onion is translucent. Stir in garlic, mushrooms, and tempeh. Cook another 5 minutes or so. Add vegetable broth, tomatoes, wine, bay leaf, soy sauce, thyme, oregano, and basil and bring to a boil. Reduce heat and simmer for 30 minutes stirring from time to time.
Servings of fruits and vegetables: 2 vegetables
Diabetes-beating phytonutrients: phytoestrogens, genistein, quercetin, glutathione, flavonols
Nutrition information: 250 calories, 15 grams protein, 12 grams total fat, 1.5 grams saturated fat, no cholesterol, 21 grams carbohydrate, 7 grams dietary fiber, 140 milligrams sodium
