Two-bean Stew
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Vegan | Digest, Vegan | 4 | Servings |
INGREDIENTS
| 2 | 19-oz cans or 4 cups cooked | |
| beans ANY 2 kinds | ||
| 1 | c | Water or vegetable broth |
| 2 | Scrubbed potatoes, chopped | |
| 2 | Carrots, chopped | |
| 2 | Onions, chopped | |
| 2 | c | Other vegetables, chopped |
| eg turnip celery | ||
| kohlrabi | ||
| 2 | t | Tamari soy sauce |
| 2 | To 3 bay leaves | |
| 2 | t | Each thyme, marjoram and |
| garlic powder | ||
| 1 | To 2 tomatoes or sweet red | |
| pepper chopped | ||
| optional | ||
| 1/2 | c | Flour |
| 3/4 | c | Water |
| 1/2 | c | Minced fresh parsley or |
| frozen green peas | ||
| Salt and pepper to taste |
INSTRUCTIONS
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). 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. Elyse Abraham <eabraham@gpu.srv.ualberta.ca> From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV) File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
A Message from our Provider:
“Trading in futures? What about yours in heaven?”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 256
Calories From Fat: 10
Total Fat: 1.2g
Cholesterol: <1mg
Sodium: 505.4mg
Potassium: 859.8mg
Carbohydrates: 52.9g
Fiber: 8.6g
Sugar: 8.8g
Protein: 9.8g