1 large onion, diced
1 green bell pepper, diced
6 cloves of garlic, diced
2 large carrots, diced
8 oz package of tempeh
1 Tbsp olive oil
1 envelope dry onion soup mix
1/2 tsp ground cumin
15.5 oz can of low sodium pinto beans, drained and slightly mashed
16 oz can of Rosarita Low Fat Black refried Beans
2 Tbsp white vinegar
1/2 cup of barbecue sauce
1/2 cup water (optional)
1. Saute the onion, green pepper, garlic, carrots and tempeh for about 5-7 minutes using the 1 Tbsp of olive oil in a large nonstick skillet.
2. Combine the rest of the ingredients in a 4 quart or larger Crock Pot/Slow Cooker. Add the sautéed vegetables and tempeh and mix well. You may want to add even more than 1/2 cup of water if you prefer the dish to have more liquid.
3. Cook on low for 8-9 hours.
You can serve on a whole wheat bun, over brown rice or over pasta (you may want to try chickpea pasta or red lentil pasta).
Nutrition: 1/8 of recipe (does not include bun, rice or pasta) / Calories 230 / Total Fat 5.2 g / Saturated Fat 0.9 g / Cholesterol 0 mg / Sodium 937 mg / Carbohydrates 35.1g / Fiber 8.7 g / Sugar 8.8 g / Added Sugar 6.5 g / Protein 12.7 g
Recipe adapted from: Fix It and Forget It Lightly: Healthy Low-Fat Recipes for Your Slow Cooker (2004) by Phyllis Pellman Good