STEWS
broccoli-bean-stew recipe
Date: Wed, 22 Feb 95 20:13:12 PST
From: Lois Patterson
Broccoli and Navy Bean Stew
Cook some buckwheat spaghetti, and save the water.
Heat some water with about 1/2 t. of red wine vinegar, and saute some
broccoli and onions (cut up, of course). When near-tender, add some cooked
navy beans (I happened to have a can of Eden brand) and the drained
spaghetti. If there isn't enough liquid, use a little of the spaghetti
water. Also include a little rosemary (1/2 t. approx.) Cook a little
longer. Serve with some raw diced tomato on top.
kwvegan vegan
barley-seitan-stew recipe
Date: Mon, 07 Feb 94 11:04:29 PST
From: Jan Gordon
barley/seitan stew
1 1/2 cup pearl barley
1/2 onion, chopped
1/3 or so of a red bell pepper, chopped
1 8 oz package seitan, chopped bite size pieces
1 teaspoon sage
1 cup frozen peas
1 teaspon saltfree seasoning
salt to taste, if you must
3 - 4 cups water
dump all except peas into 2 quart sauce pan, bring to boil, then lower
to simmer for about 30 minutes. Add peas, bring back to simmer, 5
minutes or so.
kwvegan vegan
barley-stew recipe
Date: Thu, 10 Nov 94 11:07:09 EST
From: tron!clevax.dnet!fishman@uunet.uu.net (RON FISHMAN)
My wife made this for dinner last night. It is great with
some crusty bread. Also the leftovers make a great lunch.
The recipe supposedly makes 10 servings but I don't know for who. It
is more like 4 servings for dinner.
Barley Stew
1 cup barley, diiered
1 lkarge onion, chopped
2 cloves garlic, chopped
4 slices of ginger
2 cans whole tomatoes, peeled & cut into chunks
2 carrots chopped
1 small can kideny beans
1 tsp curry powder (optional)
4 stalk of celery cut into small pieces
2-3 potatoes peeled & chopped
5 cups 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.
kwvegan vegan
bean-pumpkin-stew recipe
Date: Mon, 03 Oct 94 23:14:55 EDT
From: Cindy_Bloch@transarc.com
Well, the book is actually Greens, not Savory Way, but here's
the adapted recipe (p. 218 for those of you that have it on your
shelf):
Corn, Bean, and Pumpkin Stew
"A delicious and healthful combination of ingredients make up this
homey autumnal stew. Make it hotter, if you like, with ground ancho
chilies or chili powder."
1 C pinto beans, soaked overnight and drained
Salt
1 lb tomatoes, fresh or canned, peeled, seeded, and chipped, juice
reserved [peeled and seeded? Yea, right.]
3 ears corn (about 1 1/2 C kernels)
1 t cumin seeds
1 t oregano
1 inch piece of cinnamon
3 cloves
1 large onion, cut into a medium dice
2 cloves garlic, finely chopped
1 T paprika
2 C bean broth or stock [if you make the stock yourself, she suggests
one made with carrots, zucchini, onion, potato, parsley, garlic,
cinnamon, cloves, coriander seeds, cumin seeds, cardamom pods, and
salt.]
3 C pumpkin or winter squash, peeled and cut into 1 inch cubes
2 serrano chilies, seeded and finely chopped [or to make it hotter
without adding chili powder, leave in the seeds]
Cilantro or parsley, chopped, for garnish
Cook the beans in water and 1/2 t salt for about 1.5 hrs or until
beans are tender. Drain and reserve the cooking liquid.
Warm a small heavy skillet and toast the cumin seeds until their
fragrance emerges; then add the oregano, stir for 5 seconds, and
quickly transfer the spices to a plate or bowl so they don't burn.
Combine them with the cinnamon and the cloves, and grind to a powder
in an electric spice mill.
Heat a wide skilled [with water or some sauteing liquid] and saute
the onion briskly over high heat for 1 minute; then lower the heat to
medium. Add the garlic, the spices, the paprika, and 1 t salt. Stir
well to combine; then add 1/2 C reserved bean broth or stock and cook,
stirring occasionally, until the onion is soft. Next add the tomatoes
and cook 5 minutes. Then add the pumpkin or winter squash along with
another C of bean broth or stock. After 20 to 30 minutes, or when the
pumpkin is about half-cooked -- soft but still too firm to eat -- add
the corn, the beans, and the fresh chilies. Thin with the reserved
tomato juice, adding more broth or stock as necessary. Cook until the
pumpkin is tender. Check the seasoning, and add more salt if
necessary. Serve garnished with the chopped cilantro or parsley.
Even though there is corn in the stew, corn bread or tortillas make
a good accompaniment.
kwvegan vegan
bean-stew recipe
Date: Wed, 09 Jun 93 14:22:38 EDT
From: Tom Molnar
(I use a crock pot for this recipe, it's the easiest way to do it).
Bean Stew
1/2 cup dry onion flakes
1 1/2 teaspoon paprika
1/2 cup pinto or romano beans
5 cups wboiling water
1 bay leaf
1 teaspoon celery seed
1/2 cup red kidney beans
1/2 cup lima beans
1/2 cup split yellow peas
1 teaspoon dill weed
2 teaspoons salt
1/2 teaspoon pepper
2 cups cubed vegetables (potatoes, carrots, celery, rutabega etc.)
Add pinto beans, bay leaf, celery seed to boiling water, return
to boil. Simmer, partially covered, about an hour. Add kidney beans,
lima beans and simmer for another hour. Next, add the rest of the ingredients
and simmer for another hour (three hours total roughly). Add water
if needed. Stir occasionally to prevent burning.
This recipe adapts well to a slow cooker (dump everything in and cook 8 hours).
kwvegan vegan
bean-vegetable-stew recipe
Date: Sat, 21 May 94 23:14:00 -0300
From: s.smith34@genie.geis.com
---------- Recipe via Meal-Master (tm) v8.00
Title: Hearty Bean and Vegetable Stew
Categories: Soup, Crock pot, Vegan, Ornish
Yield: 12 servings
1 lb Beans, assorted, dry
2 c Vegetable juice
1/2 c Dry white wine
1/3 c Soy sauce
1/3 c Apple or pineapple juice
-vegetable stock or water
1/2 c Celery diced
1/2 c Parsnips diced
1/2 c Carrots diced
1/2 c Mushrooms diced
1 Onion diced
1 t Basil, dried
1 t Parsley, dried
1 Bay leaf
3 Clove garlic minced
1 t Black pepper ground
1 c Rice or pasta cooked
Sort and rinse beans, then soak overnight in water.
Drain beans and place in crockpot. Add vegetable juice, wine, soy sauce,
and apple or pineapple juice. Cover with vegetable stock or water; the
amount added depends on whether you prefer a soup (more liquid) or a stew
(less). The juice adds just a tad of sweetness and the soy sauce adds
depth and the tang of salt.
Cook at high for 2 hours. Add vegetables, herbs, and spices, and cook for
5-6 hours at low until carrots and parsnips are tender. When tender, add
rice or pasta and cook for one additional hour.
Notes:
For beans use 3 or 4 kinds, such as: black, red kidney, pinto, baby lima,
lentil, and green and/or yellow split peas.
Nutritional Values per Serving:
Calories 170 Fat 0.3 g Cholesterol 0 g
Shared by Michelle Dick
Source: Dr. Dean Ornish's Program
Most soups and stews can be prepared in a
crock pot. Just decrease the liquid ingredients (not as much liquid will
evaporate from a closed slowcooker) and let it rip for 6 or more hours.
kwvegan vegan
8-vegetable-stew recipe
Date: Sat, 01 Apr 95 16:37:10
From: "Natalie Frankel"
This is in response to Jody Bar-On's requests for a main dish idea for
seder.
I just visited my folks in (SUNNY!) Florida and they made this for us.
It's from a lovely illustrated cookbook called The Passover Gourmet. Most
recipes are filled with fat but can be easily adapted.
I'm going to serve this as my main dish, as it's very reminiscent of
brisket. It'll serve as a vegetable side dish for the brisket eaters. It
should be very good served over the roasted potatoes that will be the side
dish for everyone else. This is a very satisfying dish and can be made
ahead and reheated easily in the microwave or even baked in the oven with
the other dishes, if desired. It can also be easily increased based on the
number of people at your table.
8-VEGETABLE STEW
2 onions
2 carrots (or 1/2 lb. peeled baby carrots)
2 red peppers
2 tomatoes
2 ribs celery
1 cup mushrooms
1 zucchini
1/2 pound fresh green beans
1 cup tomato paste
1 TB sugar
1 dash salt
salsa to taste - about 1/4 cup (we added this because it needed spicing up)
Slice onions, carrots, red pepper, tomatoes, celery, mushrooms, and
zucchini, setting tomatoes aside.
Saute all plus green beans in your favorite sautee liquid for 10 mins.
Add tomato paste, sugar, salt, tomatoes and salsa with 1 cup of water.
Cover and cook 20 mins.
Serves 4-6.
kwvegan vegan
bulgarian-stew recipe
Date: Mon, 20 Jun 94 14:58:42 CDT
From: maoh@phyast.nhn.uoknor.edu (Maureen O'Halloran)
_Bulgarian Red Pepper Stew_
(slightly adapted from _Sundays at Moosewood_ cookbook)
1/2 cup dried lentils
1/2 cup dried navy pea beans (small white beans)
2 large onions, chopped
6 medium red bell peppers, seeded and chopped
2 teaspoons dried basil
1 teaspoon dried marjoram
1/4 teaspoon dried thyme
1/4 teaspoon cayenne (to taste)
1 1/2 teaspoons paprika
1/4 teaspoon salt
1/8 teaspoon ground black pepper
3 to 3 1/2 cups vegetable stock (2 cans)
1 6 oz can prune juice
1/4 cup dry red wine (optional)
2 Tablespoons dry sherry (optional)
1/4 cup tomato paste
plain nonfat yogurt(optional)
fresh parsley
*****
Cover lentils and navy beans with plenty of water and soak 4
hours or overnight. Drain. In a large nonstick saucepan, saute
onions in sherry or red wine or stock until soft (5 minutes)
Stir in bell pepper and saute 5 minutes more. Add basil,
marjoram, thyme, cayenne, paprika and cayenne, saute another
few minutes. Pour in remaining stock, wine or sherry. Add
drained lentils and beans. Bring to a boil, then lower heat and
simmer gently about 1 1/2 hours or until beans are soft. Mix
in tomato paste, prune juice, salt and pepper to taste. Cook
for several minutes more. If the stew seems too thick, add
more stock or water. Serve garnished with yogurt and
chopped parsley.
kwvegan vegan
caribbean-stew recipe
Date: 27 Sep 93 07:53:22 PDT
From:
From: Jim Bakker
Caribbean squash and sweet potato stew
--------------------------------------
serves 6 to 7
Ingredients:
3 medium onions, finely sliced
1 cup water or vegetable broth
1 clove garlic, minced or pressed
1/2 tsp. dried red pepper flakes
1/2 tsp. ground allspice
1 16-ounce can tomatos
1 small butternut squash (about 1 1/2 lbs.), peeled, seeded, cut into
small chunks
1 pound sweet potatos, peeled and cut into small chunks
pepper to taste
1 16-ounce can black beans, drained
2 sprigs parsley, finely chopped, for garnish
1-2 limes, cut in wedges, for garnish
Instructions:
Saute onions in water or basalmic vinegar.
Add remaining ingredients, except black beans, parsley, limes. Cover
cook on medium low heat until squash and potatos are cooked, about 20
minutes.
About 10 minutes before serving, add black beans and cook to heat
through.
Serve over rice, with parsley sprinkled over top for garnish, and a
squeeze of lime.
kwvegan vegan
caribbean-vegetable-stew recipe
Date: Wed, 30 Aug 1995 08:38:55 -0700
From: willyams@ix.netcom.com (Bob Williams)
This recipe is modified from one in "Moosewood Restaurant Cooks at
Home."
******************************************************
Caribbean Vegetable Stew
2 cups chopped onions
vegetable broth or white wine for sauteeing
3 cups chopped cabbage
1 fresh chile, minced (seeded for a milder "hot") or 1/4 tsp. cayenne
1 tablespoon grated fresh ginger root
2 cups water
3 cups diced sweet potatoes, cut into 1/2- to 3/4-inch cubes
salt to taste
2 cups undrained fresh or canned tomatoes
2 cups fresh or frozen sliced okra
3 tbls. fresh lime juice
2 tbls. chopped fresh cilantro
sprigs of cilantro (optional garnish)
In a nonreactive pot, saute the onions in the broth/wine on medium
heat for 4 or 5 minutes. Add the cabbage and the chile or cayenne and
continue to saute, stirring often, until the onions are translucent, about 8
minutes.
Add the grated ginger andthe water, cover the pot, and bring to a
boil. Stir in the sweet potatoes, sprinkle with salt, and simmer for 5 or 6
minutes, until the potatoes are barely tender. Add the tomatoes, okra, and
lime juice. Simmer until all of the vegetables are tender, about 15
minutes. Stir in the cilantro and add more salt to taste.
kwvegan vegan
catalan-bean-stew recipe
Date: Tue, 23 May 1995 22:34:09 -0600
From: nanetteb@csn.net
This stew originally was topped with almonds which I omitted. I served
it over polenta and it was great! The recipe is a bit fussy but I think it was
worth the effort. Enjoy!
* Exported from MasterCook II *
Catalan Bean Stew
Recipe By : High-Flavor, Low-Fat Vegetarian Cooking/Steven Raichlen
Serving Size : 4 Preparation Time :0:00
Categories : Beans Lowfat
Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 dried red or brown chiles, such as pasilla
or New Mexican reds, or 1 tbsp Spanish
or Hungarian sweet paprika
3 cups vegetable broth
2 medium onion -- peeled & quartered
4 ripe tomatoes
6 cloves garlic -- peeled
2 slices country-style white bread
3 parsnips or carrots -- diced
1 potato -- peeled & diced
1/2 cup finely chopped flat-leaf parsley
4 cups cooked fava beans or lima beans
1 cup cooked corn kernels
2 tablespoons sherry wine -- or to taste
1 tablespoon sherry vinegar -- or to taste
salt and freshly ground black pepper
Tear the chiles in half and remove the stems and seeds. Soak the chiles in
the stock for 1 hour or until soft. If using paprika, dissolve it in the
stock. Preheat the oven to 350 degrees.
Place the onions and tomatoes on a baking sheet lined with foil and roast
them for 20 minutes. Add the garlic and continue roasting for 20 minutes,
or until the garlic is soft and the onions are golden brown. Darkly toast
the bread in a toaster.
Transfer the chiles to a blender with a slotted spoon, reserving the
stock. Add the onions, tomatoes, garlic, and toast and puree until smooth,
adding stock as necessary to obtain a thick paste. Note: A blender works
better than a food processor for this purpose.
Transfer the chile mixture to a large, nonstick frying pan and cook over
medium heat, stirring often, for 3 minutes or until fragrant. Stir in the
reserved stock, parsnips, and potatoes and half the parsley and cook,
uncovered, stirring often, for 15 to 20 minutes, or until the vegetables
are just tender. The recipe can be prepared ahead to this stage.
Stir in the fava beans, corn, sherry, and vinegar and simmer for 5
minutes, or until the beans and corn are thoroughly heated. Correct the
seasoning, adding salt, sherry, or vinegar to taste. The mixture should be
highly seasoned. If the stew is too thick, add a little more stock. If too
thin, simmer the stew, uncovered, to evaporate the excess liquid.
Transfer the stew to a bowl or platter and sprinkle with the remaining
parsley. Rice or polenta would make a nice accompaniment.
kwvegan vegan
chickpea-stew recipe
Date: Fri, 06 May 94 20:49:04 EDT
From: MASCOLINI@wmich.edu
RECIPE FOR CHICKPEA STEW
The following recipe for chickpea stew was adapted from one published in
Eating Well (Sept./Oct., 1993), which was in turn adapted from The Healthy
Cuisine of India: Recipes from the Bengal Region by Bharti Kirchner (Lowell
House, 1993).
The EW editors say (p. 96) that "The secret to the rich flavor is the slow
browning of the onions. Do not omit the garnishes as they not only make the
dish pretty but balance its texture as well."
2-1/2 cups finely chopped onions
1 bay leaf
1 Tbsp. minced fresh ginger
3 cloves garlic, minced
1 jalapeno pepper, seeded and minced
1/2 tsp. turmeric
2 tsp. ground cumin
2 tsp. ground coriander
1/2 cup chopped tomatoes
1 16-oz. can chickpeas, drained or 1-1/2 cups cooked
sliced onions, tomatoes, and fresh cilantro for garnish
Heat a large nonstick skillet coated with cooking spray over medium heat.
Add onions and bay leaf; saute for 8 minutes. Reduce heat to medium-low and
cook for 5 minutes longer.
Add ginger and garlic and cook until onions are well browned but not burnt,
2-3 minutes. (If the mixture becomes too dry, add 1-2 tsp. water.)
Stir in jalapeno peppers, turmeric, cumin, and coriander. Add tomatoes and
1/2 cup water. Reduce heat to low, cover and simmer, stirring occasionally,
until the tomatoes have softened and a thick sauce has formed, about 10
minutes.
Add chickpeas, cover and cook for 5 minutes. Remove from heat and let stand
for a few minutes to further develop the flavors. Discard the bay leaf.
Taste, and adjust seasonings. Serve over rice, garnished with onions,
tomatoes, and cilantro.
Serves 2.
kwvegan vegan
chipotle-chickpea-stew recipe
Date: Sat, 24 Jun 1995 23:21:17 -0700
From: Michelle Dick
The following recipe is adapted from one in Bharti Kirchner's _The
Bold Vegetarian_ This cookbook is a wonderful read and full of
inspiring recipes, some low fat and many adaptable.
It's a complex-flavored smokey chickpea stew/sauce. It's a recipe for
gourmet types; some of the ingredients are exotic and it's a bit labor
intensive.
I cut the recipe in half and didn't measure strictly. Here's the best
approximation of what I did (see Kirchner's book for her version):
CHIPOTLE CHICKPEA STEW
5 sun dried tomatoes
2 large red bell peppers
2+ cups cooked chickpeas (I used canned and reserved the liquid)
1/2 cup water or chickpea liquid
1/4 t asafetida powder
1/2 onion, sliced into half rings
2 large cloves garlic, minced
1/8 t ground turmeric
1/2 t ground cumin
1/2 t ground chipotle pepper (or to taste)
1/4 t minced dried ancho pepper
2 Roma tomatoes, unpeeled, finely chopped
salt to taste
Place sun dried tomatoes in small microwave safe bowl and add water
just enough to cover. Microwave on high for 1 minute, let cool.
Roast bell peppers over gas stove (or under broiler) till skin is
blackened and flesh is soft. Place in paper bag, seal, and set aside.
Heat nonstick pan, add onions, and sprinkle with asafetida. Heat over
medium-low heat for 10-15 minutes adding a little water now and then
(or some of the chickpea liquid) to keep from sticking too badly. You
want to carmelize the onions somewhat.
While the onions are cooking, puree the sun dried tomatoes with their
cooking liquid and 1/4 cup of the chickpeas together in a blender.
Add some of the chickpea liquid if necessary to make thick smooth
paste. Remove from blender and set aside (no need to clean blender
yet).
Mince garlic, and mix with tumeric, cumin, ground chipotle, and ancho
pepper. Set aside.
Chop tomatoes and set aside.
When onions are golden, add garlic mixture to onions and stir until
evenly distributed. Add 1/4 cup chickpea liquid and bring to boil.
Add chick-pea/tomato puree, fresh tomatoes, and salt. Lower heat and
simmer uncovered for 12-15 minutes until thick.
While stew is simmering, remove bell peppers from bag. Rub off their
blackened skins, slice open, and remove seeds and ribs. Puree the
flesh in the blender (see why you didn't need to wash it yet?).
Measure off 3/4 cup of the red pepper puree (reserve the rest for
another use).
When stew has finished simmering for its 12-15 minutes, add the red
pepper puree and bring back to a simmer. Add the remaining
chickpeas. Heat through and serve.
Cilantro is the suggested garnish.
I had whole chipotles and ground 1/2 of one in my coffee grinder
(which I don't use for coffee beans anymore).
Serves 2
kwvegan vegan
corn-squash-stew recipe
Date: Mon, 28 Feb 94 15:13:40 CST
From: ekatman@midway.uchicago.edu (Eileen 'Lee' Katman)
corn, bean and squash stew
Modified from the Greens cookbook
1 cup pinto beans - soaked overnight & drained
3 cups broth
1 large onion - chopped
2 cloves garlic - chopped fine
1 lb of tomatoes or 1 lb can whole tomatoes - chopped, juice reserved
1 tsp cumin
1 tsp cinnamon
1/4 tsp cloves
1/2 tsp oregano
salt to taste
2 hot peppers, chopped fine
1 medium butternut squash, halved, seeds scooped, baked for 1 hr
1 1/2 cups corn kernels
saute onion and garlic in some broth, add spices, add beans, tomatoes,
their juice, and spicy peppers and simmer until beans are cooked through.
Add corn and squash, simmer until flavors meld. Salt to taste. Add more
broth if you like a thinner soup. If you like more spice, add ground chiles
(ancho is nice).
kwvegan vegan
curried-veg-stew recipe
Date: 10 May 93 01:47:08 EDT
From: KEVWIL@delphi.com
Title: Curried Vegetable Stew
Categories: Main dish, Mcdougall
Servings: 8
1 c garbanzos, dried
4 c water
2 x onions, sliced
3 x garlic cloves, crushed
2 x potatoes, chopped
2 x carrots, sliced
1 x cauliflower, chopped
1 c peas
1 c tomato juice
2 t ginger
1 t coriander
1 t cumin
1 t tumeric
1/2 t cinnamon
1/8 t cayenne
2 T soy sauce
Place beans and water in a large pot. Bring to a boil, remove from heat,
cover and let rest 1 hour. Return to heat and simmer 1 1/2 hours. Then add
onion, garlic, potato, carrots, tomato juice,and all the spices. Continue
to cook over medium heat 30 min. Then add cauliflower, cook 20 min. and
finally add the peas and cook for 10 minutes more. Serve over rice or
another whole grain. From the Mcdougall Health Supporting CookBook Vol 1
kwvegan vegan
eggplant-parm-stew recipe
Date: Mon, 29 Aug 94 15:38:28 PDT
From: Michelle Dick
Adapted from a recipe in _The Uncheese Cookbook_ by Joanne Stepaniak.
Vegan Eggplant Parm Stew
8 cup water
1 (6oz) can unsalted tomato paste
1 T minced fresh garlic
1 large onion, chopped
1 medium eggplant, unpeeled and chopped
10 oz pkg frozen chopped mustard greens, thawed
(or half a 16oz bag)
1 15oz can Great Northern beans, rinsed and drained
1 15oz can Black-eyed peas, rinsed and drained
1/2 cup nutritional yeast
2 tsp dried oregano leaves
3/4 tsp salt
1/2 tsp fresh ground pepper
2 tomatoes, chopped
Combine water, tomato paste, and garlic in very large soup pot. Add
onion, eggplant and mustard greens. Bring to a boil, reduce heat and
simmer, uncovered, until eggplant is tender, but firm (about 15
minutes).
Combine 2 cups of the soup broth (from pot), the can of Great Northern
beans, the nutritional yeast, and the seasonings in a blender.
Process until very smooth. Pour into soup pot and mix well. Stir in
black-eyed peas, and tomatoes. Simmer, uncovered, until the beans are
heated and the tomatoes softened.
kwvegan vegan
galician-stew recipe
Date: Thu, 09 Sep 93 10:22:46 PDT
From: therese@garnet.berkeley.edu
Adaption of a recipe by Mollie Katzen, in the Enchanted
Broccoli Forest.
Galician Garbanzo Stew
2 cups dried garbanzos (chick peas), soaked overnight and cooked in 5
cups vegetable stock or water
1/4 cup vegetable stock (for saute-ing)
1 onion, cubed
3 cloves garlic, minced or crushed
1 carrot, cubed
1 stalk celery, cubed
1 bay leaf
1 tsp cumin
1 tsp dry mustard
large pinch saffron, crushed
1/2 cup peas
1 tomato, diced
1 Tbls red wine vinegar
salt and pepper to taste
Cook the garbanzos until tender. Puree 2/3 of the garbanzos with cooking
water until smooth, then stir back into the pot with the whole garbanzos.
While beans are cooking, saute the vegetables in the stock until tender,
adding more stock as necessary to keep from sticking. Add to the pot with
the pureed and whole garbanzos, add spices and cook for 1 hour. 10 minutes
before serving, stir in tomato, peas, vinegar, and salt and pepper. Serve
with crusty wheat bread. Enjoy!
Note: I cooked the garbanzos in a pressure cooker with 4 cups of stock,
and it came out okay. If the soup is too thick for you, thin it with a
bit more stock.
kwvegan vegan
irish-seitan-stew recipe
Date: Mon, 09 Jan 95 23:18:22 EST
From: Andrew Evans
Anyone who thinks they don't like parsnips ought to give them one more
chance in this wonderful Irish stew adaptation, which is a favorite in
our house:
* Exported from MasterCook II *
Irish Seitan Stew
Recipe By : Ron Pickarski, modified by Andrew Evans
Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups seitan -- diced
1 cup carrots -- roll-cut
1 cup parsnips -- roll-cut
1 cup onion -- diced
1 cup potatoes -- peeled and diced
2 bay leaves
1/2 teaspoon rosemary -- whole
1/2 teaspoon garlic -- minced
1/2 teaspoon basil
1 tablespoon parsley -- fresh, chopped
2 cups water
5 teaspoons tamari soy sauce
1/2 cup celery -- flaked
4 tablespoons water -- cold
4 tablespoons cornstarch
Put seitan, veggies (except celery), and herbs and spices in a large pot
(Dutch oven or small stock pot will do). Sautee in a little water or
veggie broth at medium heat for about 8 minutes, stirring to prevent burning.
Add water and tamari and bring to a simmer. Cook about 10 more minutes
or until veggies are soft.
Add celery (add at end to help retain color and texture).
Mix the 4 T cold water with the cornstarch. Turn off heat under stew.
Vigorously stir in cornstarch solution. Turn heat back on under stew and
stir until thickened.
- - - - - - - - - - - - - - - - - -
Serving Ideas : Serve with a good brown bread.
kwvegan vegan
italian-pasta-stew recipe
Date: Tue, 12 Sep 1995 10:34:56 -0700
From: Judy.Mingram@West.Sun.COM (Judy Mingram - SunSelect)
I got this recipe from Cooking Light magazine's latest issue, page
158. The only change I made is that I deleted the 1/2 pound round
steak. It came out great and really is a great, one-dish meal, with
barley, beans and veggies. I also substituted some of the stuff for
what I had on hand, increased the spices, and it was still great. It
has a lot of ingredients but is much easier and less time consuming
than it looks.
Italian Vegetable-and-Pasta Stew
4 cups water
2 cups chopped onion
1 1/2 cups quartered small potatoes (I used baking potatoes)
1 cup dried Great Northern or Navy Beans (I used kidney beans)
1/2 cup sliced carrot
1/2 cup quartered mushrooms
1/2 cup uncooked pearl barley
1 (14.5-ounce) can pasta-style chunky tomatoes, undrained
1 (14.25-ounce) can fat-free veggie broth
3 garlic cloves chopped
1 cup sliced zucchini
1 cup torn spinach
1/2 cup uncooked alphabet or other small pasta
1 tablespoon dried rosemary, crushed (I used a large stem of fresh)
1 teaspoon salt (optional)
1 teaspoon rubbed sage
1/2 teaspoon pepper
1/4 teaspoon ground nutmeg
Combine first 11 ingredients in a large electric slow cooker. Cover
with lid, cook on high-heat setting for 6 hours. Add zucchini and next
7 ingredients (zucchini through nutmeg) cover and cook on high-heat
setting for an additional 30 minutes or until beans are tender.
kwvegan vegan
lentil-barley-stew recipe
Date: Mon, 12 Dec 94 09:55:50 PST
From: Paula.Eeds@ucop.edu (Paula Eeds)
Here is a recipe that I changed a bit to be vlf. The original recipe
is from a mystery novel that I read - the recipe was called "Chef
Dennis's Albondigas Soup." Albondigas soup is a mexican meatball soup
-- hence I dropped the meatballs (using lentils and barley instead).
I brought this as my Thanksgiving dinner contribution and everyone
LOVED IT! Hope everyone will enjoy it:
Paula's Vegetable Barley Stew with Lentils
1 cup pearly barley
4 cups water
Combine the barley and water in a medium saucepan. Bring to a
boil over medium heat and cook for 5 minutes. Reduce the heat to
low and simmer for 30 minutes, then remove the pan from the heat.
1/4 cup vegetable broth
1 cup diced tomatoes (canned is okay)
1/2 cup diced green chilies (canned is okay)
4 cloves chopped garlic
2 medium chopped onions
In a large pot, saute' above ingredients till onions are
softened. Then add the following ingredients:
1 lb. chopped green cabbage
1 finely diced medium zucchini
1/2 bunch cilantro
1 cup lentils
cooked barley
1/2 teaspoon cumin
pinch of oregano
3 quarts of vegetable broth
Simmer everything for at least an hour. Add salt and black
pepper to taste. Top with chopped cilantro just before serving.
Serves 12 to 15.
Note: This is even better the next day
kwvegan vegan
lentil-barley-stew-2 recipe
Date: Fri, 15 Sep 1995 14:48:32 -0700
From: Kathy Blain
The cafeteria at work made the following dish and it turned out
really good. I asked the cook and he made a copy of the recipe
for me.
Lentil and Barley Stew
1/3 c chopped onion
1/3 c chopped celery
2 1/2 c skinned chopped fresh or canned tomatoes
2 c water
1/2 c dried lentils, picked over and wahsed
1/3 c barley
1/2 tsp sea salt
1/8 tsp black pepper
1/3 tsp rosemary
1/3 c shredded carrots
In a large saucepan, saute the onion until tender. Add celery
and cook five minutes longer. Add remaining ingredients except
the carrots, bring to a boil, cover and simmer gently 25 minutes,
stirring occasionally. Add carrots and cook five minutes longer
or until barley and lentils are tender. Makes 4 servings.
Unknown cookbook...came on a xerox at work. Modified to exclude
the fat in the original recipe.
kwvegan vegan
lentil-bulgur-stew recipe
Date: Sat, 27 Nov 93 13:14:47 PST
From: Peter_Brooks
Lentil and Bulgur wheat stew.
I called this a stew, but I'm not sure what it really should be called. It
makes a good potluck dish; it's quick to prepare, uses a minimum of pots,
and tastes pretty good.
3/4 Cup (6 ounces) dried lentils, washed and picked over.
4 cups water.
1 stalk celery [optional; works either way]
3 medium carrots, sliced in 2/4" chunks [Use less if you add the celery.]
2cups (1 medium) yellow onion, chopped
1tsp Tamari, or to taste
Balsamic vinegar
Spices: cumin, paprika, black pepper, coriander seed.
It's best to have the veggies all sliced and ready to cook before starting
the bean cooking.
Bring the lentils and the water to a boil in a large saucepan, then reduce
to a simmer. Keep an eye on the clock; 10 minutes later, add the carrots,
return to a boil, and simmer 5 minutes longer.
While the lentils are cooking, start sauteing the onion to translucency,
using balsamic vinegar as the liquid. Add the mushrooms and tamari. Add
to the lentil/carrot mixture. Add the spices. (I added a few coriander
seeds to the onions while I sauted. Wasn't hot enough to get them to pop,
though.)
(The lentils have simmered a total of 15 minutes by now.)
Add the bulgur [and celery], and simmer for 5-10 minutes. The water should
be absorbed by now, so be careful about burning it. I transferred it to a
10 x 10 x 2" Corning dish for serving.
This much food keeps good and warm on the way to a potluck. It came off
the stove just as I left, dirty dishes in the sink, and all. :-) It was
warm enough about 45 minutes later when we ate. It also reheats well in
the microwave.
kwvegan vegan
lentil-stew recipe
Date: Mon, 16 May 94 09:19:27 EDT
From: "R. S. Koss"
Subject: Lentil Stew
From MasterCook package:
* Exported from MasterCook II *
Lentil Stew
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound dried lentils -- washed, picked over
2 quarts water
2 whole celery stalks -- chopped
1 medium onion -- chopped
2 whole carrots -- chopped
1 clove garlic -- minced
1 bay leaf
1/4 teaspoon thyme
1/2 cup red wine
1 can plum tomatoes
In a large soup kettle, combine all ingredients except wine and tomatoes.
Bring to a boil and simmer, over low heat for 1-1/2 hours.
Add wine and tomatoes and simmer 20-30 minutes more.
kwvegan vegan
lentil-veg-stew recipe
Date: Tue, 27 Dec 94 14:52:02 EST
From: tkreider@census.gov (Tom Kreider)
We made this last week and it was GREAT! It's from Sarah Schlesinger's "500
fatfree recipes"
Recipe: Lentil - Vegetable Stew
Servings: 6
Serv. Size: 2 Cup(s)
Prep. Time: 1:25
Portion Ingredient
******* **********
1 Cup(s) Lentils
4 Cup(s) Vegetable Stock
1 Cup(s) Onion chopped
2 Medium Garlic clove minced, 1 medium
2 Cup(s) Carrots sliced
1/2 Cup(s) Leeks
2 Cup(s) Turnip
2 Medium Potato raw w/o skin
1 Cup(s) Celery, diced
1/2 teaspoon(s) Rosemary dried
28 Ounce(s) Tomato canned, crushed
1/2 teaspoon(s) Pepper
1 Tablespoon(s) Lemon juice
3 Tablespoon(s) Parsley fresh
Place lentils, stock, onion, garlic, carrots, leek,
turnips, potatoes, celery, and rosemary in large soup pot.
Bring to boil, cover, and simmer for 50 min. Add tomatoes
and pepper. Simmer for 25 min. Stir in lemon juice and
garnish with parsley. Serve hot.
Nutritional Analysis
Calories ( 180 cal) Vitamin D ( 0 IU )
Protein ( 6.9 g ) Thiamine (0.18 mg )
Carbohydrate ( 39 g ) Riboflavin (0.10 mg )
Total Fat (0.69 g ) Niacin ( 2.4 mg )
Saturated Fat (0.11 g ) Vitamin B6 (0.37 mg )
Mono-Unsaturated (0.09 g ) Folate ( 129 mcg)
Poly-Unsaturated (0.31 g ) Sodium ( 245 mg )
Cholesterol ( 0 mg ) Calcium ( 87 mg )
Dietary Fiber ( 5.1 g ) Magnesium ( 75 mg )
Caffeine ( 0 mg ) Potassium (1020 mg )
Vitamin A (1118 RE ) Iron ( 3.8 mg )
Vitamin C ( 71 mg ) Zinc (0.95 mg )
Calories from Protein: 14 % Carbohydrate: 82 % Fat: 3 %
kwvegan vegan
mediterranean-stew recipe
Date: Tue, 19 Sep 95 15:57 EDT
From: jan_gordon@cce.cornell.edu (Jan Gordon)
Mediterranean Stew
Into the crockpot (the night before has worked well for me)
1 medium eggplant, don't peel, just chop
2 medium zucchini, chopped
1 bell pepper, chopped
1 onion, chopped
2 or 3 ripe tomatoes, chopped, (or use canned)
2 cans garbanzo beans (chick peas), drained
1 can artichoke hearts (in water, not oil), quartered (optional)
1 tablespoon dried oregano (if using fresh, use 1 teaspoon and wait until
near serving time.)
Lots of freshly ground black pepper
salt to taste
red pepper flakes if you like (I do!)
Cook on low all day or on medium to high for shorter period. Serve on rice
or noodles.
kwvegan vegan
mexican-lentil-stew recipe
Date: Tue, 16 Nov 93 23:14:03 PST
From: mrum@firebug.Berkeley.EDU (Marc Rumminger)
---------------------------------------------------
MEXICAN LENTIL STEW WITH ROASTED GARLIC AND CHILIES
adapted from "Fields of Greens", by Annie Sommerville
1 1/2 cups brown lentils
4 cups cold water
1 bay leaf
2 fresh sage leaves (or 1/2 t. dry)
1 fresh oregano or marjoram sprig (or 1 t. dry)
1 head of garlic
24 ounces canned tomatoes with juice
1/2 cup water
1 red onion, diced
1 teaspoon cumin seed, toasted and ground *
1/2 teaspoon dried oregano, toasted *
1 small carrot, diced
1 small red or yellow bell pepper, diced
3 new potatoes, preferably roasted, cut in eights
Chili powder to taste
1/2 teaspoon Chipotle Chili puree **
1 Tablespoon chopped cilantro (optional)
Put the lentils, water, bay leaf, sage, and oregano or marjoram
in a soup pot. Bring the water to a boil, then turn down to
a simmer. Cook for 15 to 20 minutes, or until the lentils are
tender. Remove the bay leaf.
While the lentils are cooking, preheat the oven to 350 F. Put
the head of garlic on a baking sheet and roast for 30 minutes.
After it has cooled, squeeze the garlic out of the skin and into
a food processor or blender. Puree with the tomatoes and juice.
Set aside.
Put the 1/4 cup water in a skillet or large saucepan and turn
the heat to medium. Add the onion, the cumin and oregano.
Cook until soft. Add the carrot and red pepper and cook until
tender. Add chili puree, the potatoes, and the tomato-garlic
puree and cook for 10 minutes at medium-low heat.
Combine the lentils and liquid with the vegetables. Cook over
low heat for 30 minutes, covered. Test for salt and chili flavor.
If not hot enough, add some chili powder. Just before serving,
sprinkle the cilantro on top (if desired).
Notes:
* Toasting herbs and spices: Use a small and heavy skillet.
Place the herb or spice in the skillet over low heat. Shake
the skillet until the aroma of the herb or spice is released.
Be careful not to burn them. Then grind the spice if necessary.
** Chipotle chilies are jalapenos that have been smoked and
dried. They are pretty hard to find dry (Epicurean
Specialty, WestWorks, Inc, San Francisco, CA 94121 is
one company that sells them. They also sell other dried
things like mushrooms, chives, etc.), but most Mexican
groceries carry cans of the chilies packed in sauce.
Puree a whole can and store the puree in the refrigerator.
They keep forever. For Bay Area readers: You can get
"fresh" chipotle chilies at the Marin and SF Ferry Plaza
Farmer's markets sometimes. I'm not sure which week
the farm sells at which market, though.
kwvegan vegan
mexican-stew recipe
Date: Fri, 4 Aug 1995 09:37:14 -0400 (EDT)
From: Janice Gordon
For Pat who is allergic to tomatoes, and anyone else
who gets tires of tomato based stuff:
Mexican Stew
2 - 3 cups chili sauce (recipe follows)
1 large onion
1 medium zucchini, cubed
1 cup frozen corn (or fresh sut off the cob)
1 cup fresh green beans, 1" pieces
1 medium potato, cubed
1 teaspoon ground cumin
1 teaspoon dried or 1 tablespoon fresh oregano
1 cup beans and/or 1/2 pound low fat tofu or tempeh,
cut into cubes
Stew it all in a large pot for about 1 hour. Serve over
polenta, rice, noodles, etc.
Obviously, delete and add vegetables to your taste!
For those who prefer more spicy, add a can of green chilies or
even some jalapenos. For those who prefer is milder,
add a chopped tomato, or serve ff yogurt or sourcream to
"soften" it a bit.
Chili sauce
dried chilies, read package for "mild" or "hot" to your taste,
soak in boiling water for at least 1 hour, over night is okay.
Blend the chilies in blender until smooth, addingthe soaking
liquid to the right consistency. If you want it really smooth,
you will need to strain it as some of the skin remains in pieces.
(I don't bother)
kwvegan vegan
mexican-vegetable-stew recipe
Date: Mon, 24 Jul 1995 02:18:40 -0600
From: nanetteb@csn.net
* Exported from MasterCook II *
Mexican Vegetable Stew
Recipe By : Fat Free, Flavor Full/Gabe Mirkin
Serving Size : 10 Preparation Time :0:00
Categories : Fatfree Soups
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 onion -- sliced
1 red pepper -- cut in strips
1 green pepper -- cut in strips
2 cloves garlic -- minced
1 1/2 cups vegetable broth
1 teaspoon cumin
1 tablespoon fresh oregano or 1 tsp dried
1/2 teaspoon fennel seed
1/4 teaspoon red pepper flakes
2 red potatoes -- diced
1 sweet potato -- diced
2 cups green beans -- cut into 1-inch leng
1 zucchini -- sliced
1 yellow squash -- sliced
1 can chickpeas or 2 cups cooked -- undrained
2 ears corn cut in 1" pieces or 1 c kernels
2 tablespoons lime juice
1/2 cup cilantro -- chopped
Bring the onion, red and green peppers, garlic and 1/2 cup broth to a boil
in a large pot and simmer 5 minutes. Stir in the spices, red potatoe and
sweet potato; cover and simmer 10 minutes, adding more broth if needed.
Add the beans; cook 5 minutes more. Stir in the remaining broth and bring
to a boil. Add the zucchini and yellow squash, chick peas, corn and lime
juice. Reduce the heat and simmer 5 minutes, or until all the vegetables
are tender. Garnish with cilantro or parsley. Makes 10 to 12 servings.
- - - - - - - - - - - - - - - - - -
NOTES : This dish is as colorful as the Mexican flag if you cook the green
beans and squash until they're crisp-tender.
kwvegan vegan
millet-stew recipe
Date: Sat, 21 May 94 23:14:00 -0300
From: s.smith34@genie.geis.com
---------- Recipe via Meal-Master (tm) v8.00
Title: Millet Stew
Categories: Mcdougall, Vegan, Crock pot, Soups, Stews
Yield: 6 servings
1 c Millet
4 c Water
2 Onions, wedged
2 Potatoes, chunked
2 Carrots, chunked
1 c Celery, chunked
1/2 lb Mushrooms, chopped
2 Bay leaves
1/2 t Basil
1/2 t Thyme
Toast millet in a dry skillet for about 5 minutes. Stir constantly to
avoid burning.
Add all ingredients to a slow cooker and cook for 4 hours on high or 8
hours on low.
From: Jagordon@agsm.Ucla.Edu
kwvegan vegan
moroccan-stew recipe
Date: Tue, 29 Mar 94 10:54:33 EST
From: Brian Forester
Moroccan Stew
Well here is the recipe, enjoy!
Some water or vegie broth
Two large onions, chopped
Four cloves garlic (large cloves, mash these)
Spices (Just keep ratios approximately, it is actually very good to
areplace teaspoon with tablespoon here) [not very many of my friends
liked it that spicy]
1 teaspoon ground cumin
1 teaspoon tumeric
1/2 teaspoon cinnamon
1/4 to 1 teaspoon cayenne
1/2 teaspoon paprika
2 diced sweet potatos
2 diced zuccini
2 diced summer squash
1 diced carrot
2 diced tomatoes
1 diced bell (green) pepper
2 or 1 (depending if you like the buggers) cans garbanzo beans (drained)
raisins (however many you like, I used a cup of raisins).
Saute onions, garlic and spices in water or vegie broth. Add sweet
potatoes, zuccini summer squash and carrots. Let stew. Add tomatoes,
bell pepper and garbanzos. Let stew. Add raisins. Let stew until
potatoes are mushy ( or cooked to your liking). [I added water as
necessary.]
Serve over cous cous or rice.
Servings: a lot!
kwvegan vegan
mushroom-barley-stew recipe
Date: Fri, 02 Jul 93 13:47:12 EDT
From: jfrawley@mailbox.syr.edu
MUSHROOM BARLEY STEW
One thing I discovered. I bought dry garbanzo beans and cooked them
up; they are so much better than the canned ones!
I am a throw-it-in-the-pan-until-it-looks-right kind of cook, so these
measurements are approximate.
One cup cooked barley
One cup cooked garbanzo beans
1/2 green pepper, chopped
1/2 red pepper, chopped
1 carrot, cut into bite-sized pieces
1/2 onion, sliced
chopped mushrooms (use your favorite amount or none at all)
2 large cloves garlic, crushed
One can vegetable stock (I used Hain fat-free veggie broth)
Or 2 cups stock you've made yourself
Spices I used:
cumin
tabasco sauce
black pepper
tamari
salt (just a bit)
lemon juice
Here's what I did.
Toss the carrots into a hot wok and cook for a few minutes, add the garlic,
onions and green peppers, deglazig the pan with water or tamari. Add
the mushrooms and cook just until the mushrooms start giving up their
liquid. Add the garbanzo beans, barley, and vegetable stock.
Add spices to taste. The tamari really worked well in this, but I
only used a tablespoon for the whole recipe. The black pepper and
tabasco gave it some "kick" and I threw in the cumin because I like
the flavor. Add these in small amounts if you don't like things
really hot. I ended up having something that was too hot because I
accidentally threw in too much tabasco (I used the lemon juice to
counter it, and it was fine). The salt is optional. I put in just a
touch.
You can add more water and/or water/tamari mix if you want to make it
a little soupier.
Cook it until it's really hot and serve over toasted whole wheat
bread, like a sloppy joe. Even though it's been warm during the day
here in the Northeast, we've still had some cool evenings, so hot food
has been okay. This is good served with fruit salad or tossed salad.
kwvegan vegan
oriental-stew recipe
Date: Wed, 26 May 93 03:16:26 EDT
From: KEVWIL@delphi.com
---------- Recipe via Meal-Master (tm) v7.04
Title: Oriental Stew
Categories: Soups, Vegetables, Vegetarian
Servings: 6
5 c Vegetable Stock
2 x Cloves Garlic, minced
1 1/2 tb Soy sauce
Sweet red Pepper, julienned
Carrot, shredded
1/2 c Peas
1/2 lb Firm Tofu, cut in 1/2" cubes
Sm Onion, thinly sliced *
1 tb Minced Gingeroot
3 x Stalks Bok Choy **
1 c Broccoli florets
1 c Sliced Mushrooms (3 oz)
2 oz Buckwheat Noodles (1/2 cup)
1/4 c Watercress leaves
* or 2 scallions, chopped ** diagonally sliced, also shred leaves
GARNISH: blanched peapods, thin scallion slices, celery leaves, toasted
sesame seeds, finely shredded lettuce or watercress leaves, Optional.
Place 1/2 cup of the vegetable stock in a Dutch oven or 3 1/2 - 5 qt
saucepan and bring to a boil. Add onion, garlic, and gignger; simmer for 3
minutes. Stir in remaining stock and soy sauce. Cover pot and bring to a
gentle boil. Add remaining ingredients.
Test for doneness: noodles should be softened; vegetables should remain
crisp/tender. Timing - about 8 minutes. Top each serving with one of the
garnishes.
kwvegan vegan
pea-barley-stew recipe
Date: Mon, 23 Aug 93 13:29:39 PDT
From: Jan Gordon
Subject: black-eyed peas & barley recipes
I soaked and began cooking a pound of black eyed peas yesterday, having
no real idea of the ultimate outcome, then I remembered, I want to use
more grains, so I added a couple of cups of barley, cooked altogether
til done. Then I took care of dinner and lunches all at once, I took
out 1/3 to 1/2 of the beans and barley and put aside:
black-eyed peas and barley stew
to the peas and barley left in the pot, I added:
one head of cauliflower, chopped
1 zuchinni chopped
1 onion chopped
1 teaspoon each oregano and thyme
1 teaspoon vege chicken flavor broth mix
lots of fresh ground black pepper
6 cloves garlic
kwvegan vegan
pea-vegetable-stew recipe
Date: Wed, 04 Aug 93 15:32:40 +0700
From: Malcolm
BLACK-EYED PEA & VEGETABLE STEW
1 large onion, chopped , 3 celery sticks, sliced fine
3 carrots, sliced lengthways, then sliced
1 15oz can plum tomatoes , 1 heaped tblsp tomato puree
2 cloves garlic, crushed , 1 green pepper, chopped
3/4 lb (1.5 cups?) cooked black-eyed peas
3 tblsps red Wine (or wine vinegar - wine's best!)
________________________________________
In a large non-stick saucepan place the onion, garlic, celery, pepper
and carrot and a little water.
Turn up the heat and cover the pan with a tightly fitting lid. The
veggies will release their own juices so steam until the veggies are
almost tender (5-10 mins).
Add the tomatoes, puree, wine (or vinegar) and mix together well. Turn
down the heat to a simmer and add the peas. Heat through and serve
with mashed potat oes and a green vegetable.
kwvegan vegan
potluck-stew recipe
Date: Tue, 14 Feb 95 10:18:16 -0400
From: Janet Hatch
Here's what's on the menu today for a quick lunch. It was easy
to make and virtually fat free {I think}. It took approximately
10 minutes to throw everything together {maybe less}, and
with simmering, it was ready in an hour.
In a deep pot saute the following in vegetable stock:
2 larges onions, diced
1 carrot, grated
1 green pepper, diced
2 teaspoons cumin
2 teaspoons {or more} chilli
2 teaspoons minced garlic
{I also added a taco seasoning mix}
Throw in 1 - 2 cups frozen corn, 1 can kidney beans,
drained & rinsed, 1 tin tomatoes, and I threw
in about 1 cup leftover rice & peas. It was
still quite soupy so I added about 1/4 cup
of cracked wheat {bulger}.
It made a huge amount, so will no doubt be eating
for rest of week.
kwvegan vegan
pumpkin-stew recipe
Date: Fri, 03 Dec 93 06:23:26 EST
From: jf_adams@unhf.unh.edu (Jon Adams - Grad School)
heres one of my favorites from Eating Well..
PUEBLO PUMPKIN STEW:
8 mexican chiles 1 large onion, sliced
1 Tbsp, peled, minced gingeroot 2 jalepono's (I sometimes use red peppers
so things aren't to hot!)
4 large tomatoes 2 tsp cumin
2 tsp garam masala (recp. follows) 1/2 tsp turmeric
5 cups cubed pumpkin or acorn squash
1 cup cooked pinto beans *2 Tbsp freshly grated Parmesan
(try nutritional yeast)
salt (optional)
Broil mexican chiles on foil lined baking sheet until skin is black, turning so
sides ar evenly charred. Put chilies in paper bag, close and let cool. Hold
under cool running water while you slip of the skins. Cut chilies open and
remove seeds, stems and ribs, chop and set aside. Saute onions, ginger,
chilies and jalepons (pepers) for 4 minutes (I use water w/a dash of tabsco) or
until softened. Add tomatoes, cumin, garam masala and turmeric and cook for 5
minutes, stirring often. Add 2 cups water and the squash/pumpkin. Bring to a
boil. Reduce heat to low, cover and simmer for 30 minutes or until squash is
tender. Stir in pinto beans and parmesan/yeast heat through. Add salt to
taste if desired.
Serves 8 112 cal.sev, 5 g protein, 1.5 g fat, 19 carb, 38mg sodim, 0mg chol.
It sounds complicated, but its nice to make something differetn/special and I
have made it without to much trouble. The only 'long' part is the chilies
which really is not to bad. And some herbs can be sunstitued if your
herb/spice supply is not extensive. I don't alwasy make the garam masal
myself.
GARAM MASALA:
5 tsp coriander seeds 1 Tbsp. cumin seeds 1 Tbsp black peppercorns
1 tsp whole cloves 1 tsp cinnamon 1 tsp green cardomon pods
toast coriander and cumin seeds for 3-5 min. combine w/other ingredients and
grind in mortar/pestle (or blender which works great for me). Store in a
bottle for up to 6 months. This is a great spice mixture! But normly I don't
have those spices on hand so I cook without it. But you might consider it
worth investing in as its a neat combination of spices for cooking.
kwvegan vegan
scarborough-stew recipe
Date: 4 Dec 1995 09:54:59 +0100
From: "Smith, Stephen"
I'm looking for alternatives to curry and chili to spice up my low sodium, vlf
diet. Lately I've been experimenting with a dish I call Scarborough Stew. It's
a simple boiled vegetable dish flavored with a mixture of parsley, sage,
rosemary and thyme.
Basic recipe:
1 cup onion coursely chopped
1/2 cup celery sliced
4-6 potatoes pared and cubed
2-3 carrots peeled and sliced
1/2 head cabage cut into 1 inch pieces
large can of tomatoes (I drain and chop mine)
3 cups water or stock
(I've had success using 2 cans of Health Valley Low-sodium Fat-free stock)
1/2 cup barley or browm rice
Spice mixture (see below)
Simmer this mixture for at 1 hour.
Remove and puree 1 cup of the vegetables and return to the pot.
Add 1 cup (or 1 can) of cooked kidney or lima beans
Optionaly add left-overs from the refrigerator (e.g. califlower)
Let the additions warm and serve.
Spice Mixture:
In my most recent trial, I used dried vs fresh spices
1 t parsley
1/4 t rubbed sage
1/2 t whole rosemary (crushed)
1/2 t whole thyme (crushed)
1 bay leaf
The stew was very fragrent with the sage seeming to over-power the others.
kwvegan vegan
seitan-barley-stew recipe
Date: Mon, 30 Aug 93 14:00:26 EDT
From: cgl1@cornell.edu (Chuck Goelzer Lyons)
From the Seitan Sisters' Summer Cuisine Cooklet
SEITAN BARLEY STEW
1 strip kombu, 6-8 inches long, soaked in 1 c. cold water 5-7 mins.
and sliced in 1" squares
4 shiitake mushrooms, soaked 7-10 mins in cold water to cover, and
diced (omit soaking if using fresh mushrooms; other mushrooms may
be substituted)
1/4 c. celery, diced
1 c. onions, diced
2 scallion roots, sliced, plus additional scallion sliced for garnish
1/2 c. cabbage, sliced
1 c. carrots, diced
2 c. seitan, cubed
1/4 c burdock, diced or shaved
1 c. squash, diced
1/2 c. barley, soaked 6-8 hours
8 c. water, including soaking water from barley
Place kombu, shiitake, celery, onions, scallion root, cabbage, carrots,
squash, seitan, and burdock in layers in pot. Player in this order. Place
soaked barley on topo of the burdock layer. Add enough water to cover the
barley layer. (Also add soaking water from kombu and shiitake.) Bring to a
boil. Cover and reduce to medium-low. Simmer until barley becomes very soft
and creamy. Add tamari or sea salt to taste, cook an additional 5-10
minutes.
Garnish with scallion slices or parsley.
Serves 4.
kwvegan vegan
seitan-potato-stew recipe
Date: Mon, 30 Aug 93 14:00:26 EDT
From: cgl1@cornell.edu (Chuck Goelzer Lyons)
From the Seitan Sisters' Summer Cuisine Cooklet
SEITAN AND NEW POTATO STEW
This stew can be served in small portions over rice with a pickled
vegetable. If you wish to follow suit, the recipe will serve 4. If intended
as a main course with perhaps only a salad on the side, it will serve 2.
10-12 small new potatoes (1 to 1/2" diameter)
3/4 to 1 lb. seitan
6-8 snow peas
2 c. soup stock
3 T. barley malt
3 1/2 T. tamari
1/2 T. sake
Scrub the potatoes, and steam them until barely tender (about 7-8 minutes).
Cut the seitan into thin slices. String the snow peas and cut each in half,
slightly on the diagonal. Blanch them in boiling salted water for 20-30
seconds, then drain immediately.
Combine the soup stock, barley malt, tamari, and sake in a small pot,
stirring to dissolve the barley malt. Add the steamed potatoes and simmer,
preferably with a lid, until lightly colored (about 6-7 minutes). Add the
seitan, separating the slices as you place them in the pot, and continue to
cook for 2-3 minutes. Add the blanched snow peas and simmer for 1 more
minute, then serve.
Serves 2-4.
kwvegan vegan
seitan-stew recipe
Date: Thu, 24 Feb 94 21:32:47 PST
From: Barbara Zimmerman
Subject: Seitan Stew
Recipe from Jill Nussinow, RD.
SEITAN STEW
8 ounces Seitan, cut in chunks
1 ounce dried wild mushrooms
1 large onion, chopped
2 carrots, diced
4-5 small potatoes, cut in half
3 small turnips
1/2 lb. mushrooms, halved (store kind)
3 dried tomatoes, made into powder
1 T water or vegetable broth
1 T miso
1 cup water plus 1/2 cup
1 T arrowroot plus additional if needed
1 t dried rosemary
1 t dried thyme
1 t dried sage
2 T's fresh chopped parsley
Freshly ground pepper to taste
Boil the cup of water and soak teh dried mushrooms (if they are morels or
shitake) for 30 mins. Save soaking water. If using porcini add when
recommded.
Heat water or vegetable broth. Add onion, carrot, turnip and potato.
Saute for 3-5 min. until onions begins to soften. Add fresh
mushrooms, tomato powder, and 1/4 cup water. Cook 5 more min. Then
add Seitan chunks, dried herbs and rehydrated mushrooms, cut in
pieces. Cook 5 more min.
Add soaking water drained of any debris and porcini, if using them. Add
miso and stir. Cook for 10 more min. until veggies are almost tender.
combine remaining 1/4 cup water with the arrowroot and add to the pan
over med. heat, stirring until thickened. If too thick add water 1
Tablespoon at a time. If too thin add arrowroot 1 teas. at a time.
Season with black pepper. Add parsley just before serving.
If you are using seitan that has not been cooked in tamari broth you will
want to add tamari and/or salt.
Serve over hot noodles or rice.
Use whatever veggies are fresh at the time you are making this. Feel
free to make substitutions.
Jill served this over freshly made WW noodles.
kwvegan vegan
sicilian-stew recipe
Date: Tue, 21 Feb 95 13:54:29 MST
From: nanetteb@csn.org
From the March/April 1995 issue of Fast and Healthy
Magazine. Yum - I really like the fennel seed addition.
SICILIAN GARBANZO STEW
4 cups water
1 Tbsp lemon juice
4 tsps vegetable instant bouillon
1 tsp dried fennel seed, crushed
1/2 tsp dried thyme leaves
1 bay leaf
1 medium onion, finely chopped
1 stalk celery, chopped (1/2 cup)
2 garlic cloves, minced
4 medium (2 lb) baking potatoes, peeled, sliced
3 large carrots, thinly sliced (2 cup)
2 (15.5 oz) cans garbanzo beans, drained, rinsed
1 cup packed fresh parsley including tender stems, chopped (about 1/2 cup)
1/8 to 1/4 tsp coarsely ground black pepper
In Dutch oven, combine all ingredients except parsley and pepper;
mix well. Bring to a boil. Reduce heat to medium-low; cover and simmer 15 to
20 minutes or until vegetables are very tender.
Remove bay leaf. With potato masher, mash vegetables into broth to
make a thick chunky mixture. (Garbanzo beans will not mash as thoroughly as
other vegetables; leave as is for extra texture.) Stir in parsley and pepper.
Serve immediately. Makes 6 (1 1/2 cup) servings.
TIP: To speed preparation, use food processor with metal blade to chop
onion, celery, and garlic. Replace metal blade with thin slicing disk; slice
potatoes and carrots on top of chopped vegetables. Remove all vegetables from
bowl. Clean and dry bowl before chopping parsley with metal blade.
kwvegan vegan
spicy-lentil-stew recipe
Date: Sat, 12 Nov 94 21:34:00 -0300
From: s.smith34@genie.geis.com
---------- Recipe via Meal-Master (tm) v8.01
Title: *Sweet & Spicy Lentil Stew (Sue)
Categories: Main dish, Vegetarian
Yield: 4 servings
1 1/2 c Basmati rice
1 c Red lentils
1 1/2 c Potatoes, cut up small
(eighths, i.e.)
2 ea Garlic cloves, chopped
1 ds Olive oil
1 lg Onion, cut up
1 ts Ground cumin
1 tb Sweet Hungarian paprika
1/2 t Curry
1/8 t Cayenne
1/2 t Chili powder
1 ds Worcesteshire sauce
1 T Tamari
1 T Vinegar
2 T Honey
2 c Tomatoes, chopped
1 cn Tomato paste (6 oz)
1 c Vegetable stock
1 c Green peas, fresh or frozen
Salt & pepper
Start rice cooking.
Note: Spices are on the mild side.
Rinse & cook lentils and potatotes (approx. 25-30 min.) When done, drain &
set aside. Use plenty of water to cook lentils.
While lentils are cooking, toast garlic. (Pile garlic in corner of a
heavy, non-stick pan. Put a few drops of olive or other good-flavored oil
over it. Toss garlic in the oil until coated. Saute, keeping careful
watch, until the garlic is toasted. Gives a wonderful flavor and aroma to
the food and your kitchen!).
Add onions to the toasted garlic and saute in stock or water until they
are just translucent. Add chopped tomatoes.
Make 1 cup of stock in a 2 cup measuring cup. Add tomato paste to the
stock. Mix well. Add spices, tamari, vinegar, honey, etc. to that mixture
and blend. Spice measurements are approximate and on the mild side. Add
liquid to sauted onions. Add stock or water as needed & continue
simmering.
When lentil-potato mixture is cooked, drain and mix it into the saute.
Add green peas & cook another 5 minutes. Add salt & pepper to taste.
Optional: Add chick peas, Bragg's liquid (in lieu of salt if needed).
From the recipe collection of Sue Smith, S.Smith34, TXFT40A@Prodigy.com.
kwhoney honey
squash-hominy-stew recipe
Date: Thu, 21 Apr 94 15:44:15 MDT
From: "Sharon Badian, AT&T - GBCS Labs, Denver"
Modified from Deborah Madison's The Savory Way.
Squash, Pepper and Hominy Stew (serves 4 easily)
1 29 oz can hominy
3/4 lb banana squash or other winter squash (I used one
medium sized acorn squash. Note that banana
squash are huge and are usually sold in chunks.)
1 medium onion, diced into 1/2 inch squares or finely chopped
1 tsp dried oregano
salt
1 large garlic clove, finely chopped
2 Tbl ground red chili, preferably New Mexican (I used
1 Tbl ground red chili and 1 Tbl paprika, which
she recommends for a less spicy stew.)
1 Tbl flour
3 1/2 cups water
1 green bell pepper, diced into 1/2 inch squares
1/2 cup non-fat sour cream or non-fat yogurt, optional
chopped cilantro for garnish, if desired
Drain hominy, rinse it briefly and set it aside.
Peel squash and cut it into 1/2 inch cubes.
Saute onion, squash and oregano in a non-stick skillet.
Add a little water if it sticks. Season lightly with salt.
Cook over medium heat for 4 minutes.
Add garlic, ground chili, and flour. Stir well.
Add hominy and water. Bring to a boil. Lower heat to a
simmer and cook for about 45 minutes.
Add green pepper and continue cooking until squash is
completely tender and the pepper is cooked, about 15 minutes.
Taste for salt.
Garnish with cilantro. If desired serve with a dollop of
non-fat sour cream or yogurt.
kwvegan vegan
sweet-potato-bean-stew recipe
Date: Tue, 29 Mar 94 19:22:34 EST
From: kjb2@postoffice.mail.cornell.edu (Kathy Brese)
Sweet Potato Variation of Quintabean Soup
-----------------------------------------
2 28 oz. cans of whole tomatoes
2-3 medium white potatoes, scrubbed and cubed
1-2 medium sweet potatoes, peeled and cubed
1-2 carrots
water to cover
about 1/3 of the Quintabean soup recipe (see below)
In a large dutch oven, cook tomatoes (with juice), potatoes, sweet
potatoes, and carrots in water until tender. Add beans and some juice from
Quintabean soup and heat through. YUM.
Quintabean Soup
---------------
1 c dry pinto beans
1 c dry kidney beans
1 c lima beans (or white beans)
8 c water
2 onions, chopped
2 bay leaves
1 tsp basil
2 tsp paprika
2 tsp celery seed
1 c black beans
4 c water
1/2 c yellow split peas (or lentils)
2 tsp dill weed
1/2 tsp cumin
Place 8 cups water in a large soup pot
. Add pinto,
kidney, and lima beans, onions, bay leaves, basil, paprika, and celery
seed. Cover and cook over low heat for 1 hour. After one hour, add the
black beans and 4 cups of water. Continue to cook for anouther hour. Then
add the split peas or lentils, the dill and cumin. Add more water if soup
is too thick. Continue to cook for 1 more hour.
HELPFUL HINTS: This base also makes a delicious stew.
During the
last hour of cooking, when the split peas are added, you may add chunks of
vegetables, such as: 2 potatoes, 1 carrot, 1 cup green beans. Then 1/2
hour before serving, add some chopped zucchini and chopped spinach or
cabbage. Try this in a slow cooker. Combine all ingredients in a crock
pot, except use only 10 cups of water. Cook on low about 10-12 hours, or
on high for 5-6 hours.
kwvegan vegan
sweet-sour-stew recipe
Date: Wed, 16 Jun 93 00:01:02 CDT
From: slattery@csoftec.csf.com (Sheri and James Slattery)
I made this for dinner last night, and I am very impressed at how good
it is! This is from _The_McDougall_Plan_ by John A. McDougall, M.D.,
and Mary A. McDougall.
SWEET AND SOUR LENTIL STEW
1/3 C. raw brown rice
1 C. uncooked lentils
4 C. water
1 onion, chopped or sliced
1 carrot, chopped or sliced
2 potatoes, chopped
1 green pepper, chopped
1 C. fresh tomatoes, chopped, or 16-oz. can chopped tomatoes
1 clove garlic, crushed (I used 3!)
1 bay leaf
1/2 t. dried basil
1 T. low-sodium tamari
1 T. lemon juice
1 T. molasses
1 T. cider vinegar
Put lentils, rice, and water in a large pot. Bring to a boil. Reduce
heat, cover, and simmer 30 minutes. Add onions, carrots, and
potatoes. Simmer 30 minutes more. Add green pepper, tomatoes, and
seasonings. Cook an additional 30 minutes. Serve hot.
YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM YUM
kwvegan vegan
sweet-spicy-stew recipe
Date: Fri, 20 May 94 06:02:09 EDT
From: SUSAN WYLDER
---------- Recipe via Meal-Master (tm) v8.00 (BB)
Title: Sweet-and-Spicy Garbanzo Stew
Categories: Main dish, Beans, Low-fat, Crock pot, Mcdougall
Yield: 8 servings
1 c Garbanzo beans
7 c Water
1 Onion, coarsely chopped
2 Yams or sweet potatoes,
-chunked
1 Carrot, sliced
1 Celery stalk, sliced
1 Leek, sliced
2 c Broccoli pieces
1 tb Lemon juice
1 tb Soy sauce
1 ts Ground coriander
1/2 ts Ground cumin
2 ts Pure prepared horseradish
1/8 ts Hot pepper sauce
ds Cayenne pepper (opt)
Place beans and water in a large pot. Soak overnight.
Bring to a boil, cover, reduce heat, and cook until
tender, about 2 to 3 hours. Add onion, yams, carrot,
celery, and leek. Cook for 30 minutes. Add remaining
ingredients. Cook an additional 30 minutes.
Serving Suggestions: Pour into individual bowls or
over any whole grain. Also good as a topping for
potatoes or whole-wheat bread.
Helpful Hint: This dish can easily be made in a slow
cooker. Add all ingredients at once and cook on the
high heat setting for 8 to 10 hours. Be sure to soak
the beans overnight before you begin.
154 cal 1 gr. fat
From Vegetarian Times, February 1989, p. 18. Also in The McDougall
Program: 12 Days to Dynamic Health, p. 243.
kwvegan vegan
three-bean-stew recipe
Date: Wed, 21 Jun 1995 09:29:29 +0100
From: williams@vmark.co.uk (Pete Williams)
I made this last week as a variation on the beans-and-rice theme. Next
time, I plan to try using dried beans, rather than canned ones; I
think the cruchier texture of dried chickpeas will add to the
contrast.
Three Bean Stew
---------------
4 oz. green lentils
1 carrot, diced
1 tsp cumin seeds
1/2 tsp dried oregano
1 inch stick of cinnamon
2 whole cloves
1 tsp salt
1 tsp paprika
1 medium onion, chopped
2 cloves garlic, finely chopped
2 Tbs tomato paste, diluted with 1/2 cup water
1 bay leaf
1 14-oz can pinto beans, rinsed and drained
1 14-oz can chick peas, rinsed and drained
1 cup vegetable broth
1-2 hot red chillies, chopped
1. Put the lentils in a pot with 2 cups of cold water. Bring to the boil,
and let it simmer for 20 mins. After 10 minutes, throw in the carrot.
2. Toast the cumin seeds in a small cast-iron pan, throw in the oregano,
leave for a few seconds, then tip them into a spice grinder. Add the
cinnamon and cloves, and grind them all together. Add the salt and
paprika, and set aside.
3. Water-saute the onion and garlic. While it is cooking, add the spice
mixture. When the onion is soft, add the diluted tomato paste, and
allow to simmer for a couple of minutes longer.
4. Tip the lentils, with their cooking water, into the pot with the
onions and spices. Add the bay leaf, canned beans, and chopped
chillies, with enough broth to cover the beans, but not too much -
this is a stew, not a soup. Simmer for another 10-15 mins.
5. Serve with rice and garlic pickle.
Enjoy!
kwvegan vegan
tunisian-veg-stew recipe
Date: Tue, 27 Jun 1995 13:54:35 -0800
From: asha@hopf.dnai.com (Asha Dornfest)
Tunisian Vegetable Stew (from Moosewood Cooks at Home)
1 1/2 c. thinly sliced onions
1/4 c. vegie stock
3 c. thinly sliced cabbage
dash of salt
1 large green pepper, cut into thin strips
2 teaspoons ground coriander (has a mild, nutty taste)
1/2 teaspoon turmeric (adds golden color)
1/4 teaspoon cinnamon
1 28-oz can undrained chopped tomatoes
1 16-oz can cooked chick peas/garbanzo beans
1/3 cup raisins or currants (optional, but very good)
1 tablespoon fresh lemon juice
Saute onions in stock for 5 minutes. Add cabbage, sprinkle with salt, saute
for another 5 min. Add bell pepper and spices to skillet, saute another
minute. Stir in tomatoes, chick peas and raisins, simmer covered for 15
minutes till vegies are tender. Add lemon juice and salt to taste.
Serve on top of rice, couscous or other grain.
kwvegan vegan
two-bean-stew recipe
Date: Fri, 20 May 94 15:14:04 MDT
From: Elyse Abraham
This recipe is from *Becoming Vegitarian. The Complete Guide to Adopting
a Healthy Vegitarian Diet* by V. Melina, B. Davis & V. Harrison,
Macmillan, Toronto, Canada, 1994.
****
TWO-BEAN STEW
2 19-oz. cans or 4 cups cooked beans (ANY 2 kinds)
1 cup water or vegetable broth
2 medium scrubbed potatoes, chopped
2 medium carrots, chopped
2 medium onions, chopped
2 cups other vegetables, chopped (eg, turnip, celery, kohlrabi)
2 tsp tamari soy sauce
2 to 3 bay leaves
2 tsp each thyme, marjoram, and garlic powder
1 to 2 tomatoes or sweet red pepper, chopped (optional)
1/2 cup flour
3/4 cup water
1/2 cup minced fresh parsley or frozen green peas
Salt and pepper to taste
In large Dutch oven or heavy saucepan, place drained liquid from beans.
Set beans aside. Add water, cover and bring to boil. Add vegetables,
soy sauce and herbs. Cover, bring to boil, reduce heat and simmer for
about 8 minutes, or until veggies are still a little crunchy. Add beans
and tomatoes to cooked veggies. Cover, and bring to boil. Combine flour
and water in jar with tight fitting lid. Shake well, then slowly add
mixture to hot stew, stirring while it thickens. Add parsley, reduce
heat, and simmer for 3 to 4 minutes. Adjust seasonings to taste. Makes
6 hearty servings, 1 1/2 cups each. Per serving: 303 cal, 10 g fiber, 15
g protein, 3 g fat, no cholesterol (analysis based on chick-peas and red
kidney beans).
kwvegan vegan
wheatberry-stew recipe
Date: Thu, 23 Sep 93 09:09:40 EDT
From: jgrant@craft.camp.clarkson.edu (Judy Grant)
from Vegetarian Times
Bean and Wheat-Berry Stew
1 1/2 cups dry great northern beans
1 cup wheat berries
7 cups water
6 small potatoes, cut in half (red potatoes are pictured)
1 large onion, sliced
4 cloves garlic, minced or pressed
5 tsp. ground cumin
4 tsp. turmeric
1/2 tsp. pepper (optional)
Combine all ingredients in a large pot. Bring to a boil,
reduce heat, cover and simmer over medium heat at least
3 hours. (In a slow cooker, cook 8 to 10 hours on high.)
Serves 8 to 10.
-----------------------------
Per serving: 111 cal.; 5g prot.; 0.6g fat;
22g carb.; 0 chol.; 6mg sod.
------------------------------
kwvegan vegan
zuni-stew recipe
Date: Mon, 16 Aug 93 09:30:15 PDT
From: Karen
In the spirit of all the squash and soup recipes, I thought I'd post one of my
favorite soup recipes, Zuni Stew. This may sound a little weird, but the taste
and different textures make this delicious. This stew takes its ingrediants
from the natural bounty of New Mexico, home of the Zuni tribe.
Zuni Stew
1 large onion, chopped
2-3 cloves garlic
2 large bell peppers (1 red, 1 green is nice and colorful)
1 large Anahiem chili
1 jalepeno chili
5 cups broth
1 zuchinni, sliced thin
1 yellow crook-neck squash, sliced thin
1 to 2 cups winter squash, cubed
1 can corn (no-salt, or drain and rinse)
1 can pinto beans (no-salt, or drain and rinse)
Saute the first 5 ingredients in a large pot for 15-20 minutes, or until all
peppers and chilis are soft. Saute in a little broth to keep from sticking.
Do not short change this step! Sauteing the chilis makes them release their
volitile oils (do I sould like Graham Kerr? ;). This makes the both nice
and spicy. It also keeps you from burning the #@%*&! out of your mouth when
you eat a spoonful of the chilis.
Add the broth and the winter squash. Cover and cook 5-10 minutes, until squash
starts to get tender. Add zuchinni and crook-neck. Simmer 5. Add corn and
beans and heat through.
This stew is nice to look at (red, yellow, green, brown) and it reheats well.
kwvegan vegan