| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Vegan | Casserole | 4 | Servings |
INGREDIENTS
| 1 | 15-oz red Kidney beans | |
| drained | ||
| 1 | 14-oz tomatoes | |
| Broth for sauteing | ||
| 2 | Onions, sliced | |
| 3 | Carrots, sliced | |
| 2 | Sticks celery, sliced | |
| 1 | Leek, white part only | |
| sliced | ||
| 2 | Cloves garlic, crushed | |
| 1/2 | pt | Vegetable stock |
| 1/2 | t | Yeast extract, Vegemite |
| 1/4 | t | Powdered ginger |
| Salt, pepper to taste | ||
| 1 | up to | |
| 1 1/2 | lb | Potatoes, sliced |
| Cooking spray |
INSTRUCTIONS
Date: Tue, 23 Apr 1996 15:54:44 -0400 From: LRLady@aol.com (Ruth Hoffman, Lake Zurich, IL, LRLady@aol.com) I bought a vegan cookbook at a used-book store not long ago, and we've been enjoying some yummy recipes from it. It's a British book, called The Vegan Gourmet by Heather Lamont. Not fatfree, but usually low fat and mostly easy to modify. Here's my version of a delicious dish I adapted from this book recently. Aussies will recognize a familiar ingredient--Vegemite, also known as yeast extract. For those who don't know what it is, it's definitely an acquired taste, and not one I would go to any trouble to acquire. But our son brought back a jar of the stuff from Australia, and I figured, what the heck, we only go around once. (Original called for 1 Tbsp; could probably be eliminated, but I suspect it added to the richness and complexity of the flavor without being identifiable.) Saute onions in broth for 5 minutes. Add carrots, celery, leek, and garlic and saute for 5 more minutes. Add kidney beans, tomatoes with their juice, stock, yeast extract, and salt and pepper. Mix well. Place in casserole dish. Arrange potatoes over the top and sprinkle with salt and pepper. Spray lightly with cooking spray and cover casserole. Place in oven (350 deg F, 180 deg C, Mk 4) for 2 hours. Remove lid for last 30 minutes to brown potatoes. Serves 4 hungry people, or maybe 6 with a generous side dish. (I tend to get lazy and do one-dish meals.) Or 2, if you want to save the leftovers for tomorrow night. This was scrumptious! I might try adding a layer of portabella mushrooms in the middle, next time. (Maybe my son will think they are meat...:-)). But it didn't really need any help of any kind. The leftovers are good, too! FATFREE DIGEST V96 #113 From the Fatfree Vegetarian recipe list. Downloaded from Glen's MM Recipe Archive, http://www.erols.com/hosey.
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Nutrition (calculated from recipe ingredients)
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Calories: 313
Calories From Fat: 16
Total Fat: 1.8g
Cholesterol: 0mg
Sodium: 1141.8mg
Potassium: 1682.4mg
Carbohydrates: 63.2g
Fiber: 15.2g
Sugar: 10.6g
Protein: 14.9g