| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Vegetables |
Vegan |
Vegan, Digest |
4 |
Servings |
INGREDIENTS
| 2 |
|
19-oz cans or 4 cups cooked beans (ANY 2 kinds) |
| 1 |
c |
Water or vegetable broth |
| 2 |
md |
Scrubbed potatoes, chopped |
| 2 |
md |
Carrots, chopped |
| 2 |
md |
Onions, chopped |
| 2 |
c |
Other vegetables, chopped (eg, turnip, celery, kohlrabi) |
| 2 |
ts |
Tamari soy sauce |
| 2 |
|
To 3 bay leaves |
| 2 |
ts |
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
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