AMERICAN VEGETABLE STEW BARLEY STEW Bean and Pasta Stew
Buttercup Squash Parsnip And Cranberry Bean Stew Chickpea
and Potato Stew Chickpea, Jerusalem Artichoke, and
Cabbage Stew
AMERICAN VEGETABLE STEW Serve over brown rice (make 3 cups
extra rice to use on Days 4 and 5). SERVINGS: 4 PREPARATION
TIME: 15 MINUTES COOKING TIME; 45 MINUTES
1 yellow onion, coarsely chopped 1 clove garlic, crushed .1
white potato, scrubbed and chunked 2 cups low-sodium tomato
sauce 1 tablespoon parsley flakes
1/2 teaspoon paprika
2/2 teaspoon dried basil
3/4 teaspoon chili powder
4/2 teaspoon dry mustard
5/4 teaspoon ground cumin
6/2 teaspoon ground black pepper 1 carrot, scrubbed and
sliced 1 stalk celery, sliced 1 zucchini. sliced
7/2 cup chopped broccoli 1 leek, trimmed, washed, and
sliced
Cook the onions, garlic, potato, carrot, and celery in a
small amount of water in a large saucepan for 10 minutes.
Add the remaining ingredients and cook over low heat until
the vegetables are tender, about 35 minutes. Mcdougall 12
Steps to health.
BARLEY STEW 4 servings
1 cup Barley, diiered 1 lg Onion, chopped 2 Cloves garlic,
chopped 4 sl Ginger 2 cn Whole tomatoes, peeled & cut Into
chunks 2 Carrots chopped 1 sm Can kideny beans 1 t Curry
powder (optional) 4 Stalk of celery cut into sm Pieces 2 To
3 potatoes peeled & Chopped 5 cup Water
Place barley in large Pyrex bowl, add water, cover with
plastic wrap and nuke for 20 minutes on full power. May need
10 more minutes until barley is cooked. Saute onion, garlic,
ginger & curry in nonstick pan. Continue to saute adding the
remaining ingredients; bring to a boil and turn to a simmer.
Simmer 30-45 minutes until potatoes & carrots are cooked.
You may have to add more water. Serve with hot bread.
Variations: Add other vegetables such as corn, peas. Omit
potatoes. Posted by [email hidden]
(RON FISHMAN) to the Fatfree Dig.
Bean and Pasta Stew
Serving Size : 8
1 cup onion -- chopped
8/2 cup green pepper -- chopped 3 cloves garlic -- minced
nonfat cooking spray 16 oz stewed tomatoes -- (1 can, =
2 cups) 16 oz kidney beans -- undrained -- (1 can, =2
cups) 6 oz whole-wheat pasta shells -- (= 3 cups cooked)
1 cup water
9/2 tsp oregano 1 tsp basil 16 oz garbanzo beans --
undrained -- (1 can, = 2 cups) pepper -- to taste Saute
onion, green pepper, and garlic in kettle sprayed with
nonfat cooking spray. Add tomatoes, kidney beans, pasta
shells, water, and seasonings. Bring to a boil, cover,
and simmer until pasta is tender. Add garbanzo beans and
pepper to taste. Heat thoroughly.
Buttercup Squash Parsnip And Cranberry Bean Stew
Serving Size 4
1 tablespoon canola oil 1 cup sliced celery -- (about 2 med.
stalks 2 garlic cloves -- minced (2 to 3) 1 chipotle pepper
-- minced 4 large tomatoes -- cored and diced 1 1/2
tablespoons paprika 1 tablespoon dried oregano salt and
pepper to taste 2 cups peeled and diced buttercup or
butternut - squash 2 cups peeled and diced parsnips --
(about 2 large) 12 pearl onions -- peeled, up to 16 1 cup
diced carrots 2 1/2 cups water 1 1/2 cups cooked or canned
cranberry beans -- drained 1 cup fresh or frozen corn
kernels 8 broccoli florets
In a large saucepan, heat oil; add celery, garlic and
chipotle. Saut, 3 to 4 minutes. Add tomatoes, paprika,
oregano, and salt and pepper; cook about 8 minutes more over
medium-low heat, stirring frequently, until mixture
resembles thick pulp. Add squash, parsnips, onions, carrots
and water; cook, stirring occasionally, until squash and
parsnips are tender, about 30 minutes. Stir in beans, corn
and broccoli. Cover and cook 5 to 10 minutes more. Serve in
a large bowl with brown rice or quinoa on the side, or in a
baked pumpkin. Recipe By : Vegetarian Times, November 1998
Chickpea and Potato Stew
1 med. onion, chopped 2 large cloves garlic, chopped
10/4 tsp hot red pepper flakes 28-oz can Italian plum or
stewed tomatoes, *undrained* 2 large Russet potatoa
(about 1 lb), cut into 1/2 inch cubes, no larger 19-oz
can chickpeas, drained 1 cup fresh basil leaves, chopped
1 tsp dried basil salt and pepper to taste
Saute onion, garlic, and pepper flakes in a little water
until soft, about 2 minutes. Add tomatoes and their liquid,
potatoes, chickpeas,
11/4 c. of the fresh basil, dried basil, salt, and pepper,
and bring to a boil. Reduce heat to medium low, cover,
and simmer for 20 minutes until the potatoes are tender
and the sauce is thickened. Just before serving, stir in
the remaining basil. Serves 6 (or 2 hungry folks with a
little leftover for lunch the next day). This recipe is
adapted from a cookbook called "All the Best Potatoes" by
Joie Warner
Chickpea, Jerusalem Artichoke, and Cabbage Stew
Serving Size : 4
12/2 cup chickpeas -- soaked in water for a day 2 cups
vegetable stock or water 1 bay leaf 1 tablespoon thyme 1
onion -- chopped 5 cloves garlic -- chopped 1 pound
Jerusalem artichokes -- cut in 1-inch pieces 2 carrots --
cut in 2-inch slices 1 large potato -- cut in 8-10 pieces
1 teaspoon ground fennel seed 1 teaspoon cumin pinch
chili powder 1 teaspoon oregano 2 tomatoes -- quartered
13/2 head green cabbage (or one small cabbage) -- sliced 1
package fat-free soy Canadian bacon (optional)
Cook the chickpeas in stock or water with the thyme and bay
leaf for about an hour. Add the Jerusalem artichokes,
carrots, potato, onions, garlic, and seasonings and cook
until the vegetables are almost soft, about 20 minutes. Add
the tomatoes and cabbage. Cut the soy bacon in 1-inch pieces
and add. Cook for another 15 miutes. This is a hearty dish
that can be served in a bowl--accompany with mustard. Serves
4 to 6 Recipe By :Eating in Eden - Hermine Freed
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