Summer Stew With Vegetables (mccartney)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables | Vegetarian | *mccartney, Eat-lf mail, Vegetables, Yams | 4 | Servings |
INGREDIENTS
| 1 | Onion, sliced | |
| 1 | Clove garlic, sliced | |
| 2 | T | Olive oil, or less |
| 3 | oz | Turnip, cubed |
| 6 | oz | Baby carrots, sliced about |
| 1-1/2-cups | ||
| 6 | oz | New potatoes, washed and |
| diced about 1-1/4-cups | ||
| 6 | oz | Cauliflower florets, about |
| 2-cups | ||
| 8 | oz | Zucchini, sliced about |
| 2-cups | ||
| 2 1/2 | c | Vegetable stock |
| full-flavored | ||
| 2 | T | Cornstarch, heaping |
| 3 | T | Water |
| 16 | oz | Canned tomatoes, crushed |
| with juice | ||
| 3 | T | Chopped fresh parsley |
| Fresh herbs, to taste | ||
| Salt and pepper | ||
| Vegetable cooking spray, or | ||
| up to 3-Tbs oil | ||
| 1/2 | lb | Vegetarian steak, chunks |
INSTRUCTIONS
Pantry and preps: Cut one young turnip (2 to 3 ounces). Get young zucchini and slice them lengthwise. Dissolve cornstarch in water. HERBS: thyme, tarragon or a mixture. Veg Steak: wheat gluten or Seitan; or similar product that resembles beef-cubes when browned; or use beans. In large pan, soften onion and garlic in oil, covered, over low heat. Then add the vegetables and brown 5-6 minutes, stirring and turning. Gradually add stock, stirring and bring to a foil, then stir in the cornstarch and water mixture. Add the tomatoes with their juice and stir well. Add the herbs, plus any spices you like. Season with the salt and pepper. Turn the heat down and cover the pan tightly. Simmer gently about 20 to 25 minutes. Stirr occasionally and add a litle water if needed. Meanwhile, brown the seitan cubes in a skillet. Takes about 3 minutes to brown 1/2-inch chunks. Add to the stew, gently, and simmer 10 minutes. Serve. PAT'S NOTE: Skip the seitan and add red kidney beans. LINDA'S KITCHEN by Linda McCartney (1995) 342 cals: 29% fat (11.2g); 20.8% protein (18.1g); 50.3% carbs. Recipe by: LINDA'S KITCHEN by Linda McCartney (1995) Posted to MC-Recipe Digest by KitPATh <phannema@wizard.ucr.edu> on Apr 21, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 163
Calories From Fat: 74
Total Fat: 8.4g
Cholesterol: 1.6mg
Sodium: 506.4mg
Potassium: 780.6mg
Carbohydrates: 21.6g
Fiber: 5.3g
Sugar: 8.9g
Protein: 3.8g