Tempeh Stew Niçoise

Cooking Light
Baking the tempeh in the juice mixture helps it hold its shape in this hearty stew.
6 servings (serving size: 1 cup stew and 1/2 cup rice)


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3 tablespoons fresh lemon juice
1 teaspoon sugar
1 teaspoon ground red pepper
1 teaspoon sea salt
1 pound tempeh, cut into 1-inch cubes
Cooking spray
4 cups chopped onion
2 teaspoons chopped fresh thyme
1 teaspoon chopped fresh rosemary
4 garlic cloves, thinly sliced
1/2 cup dry white wine
2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
1 (3-inch) orange rind strip
1/2 cup niçoise olives, pitted
2 tablespoons finely chopped fresh parsley
3 cups hot cooked rice


Preheat oven to 375°.

Combine first 4 ingredients in a medium bowl. Add tempeh; toss gently. Arrange tempeh mixture in a single layer in a 11 x 7-inch baking dish. Bake at 375° for 30 minutes.

Heat a Dutch oven coated with cooking spray over medium heat. Add onion; cook 7 minutes or until tender, stirring frequently. Add thyme, rosemary, and garlic; cook 1 minute, stirring constantly. Add wine; bring to a boil. Stir in tomatoes and rind; cover, reduce heat, and simmer 15 minutes. Stir in tempeh and olives; cook 5 minutes. Discard rind. Sprinkle with parsley; serve over rice.

Created date

August 2002

Nutritional Information

Calories 407
Caloriesfromfat 21 %
Fat 9.7 g
Satfat 1.4 g
Monofat 3.8 g
Polyfat 3.8 g
Protein 20.1 g
Carbohydrate 61.3 g
Fiber 4.9 g
Cholesterol 0.0 mg
Iron 4.1 mg
Sodium 664 mg
Calcium 179 mg