INGREDIENTS

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)
----------------------------------------------
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