Slow Cooker Hearty Bean and Vegetable Stew - 4 pts

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* Exported from MasterCook *

 

Slow Cooker Hearty Bean and Vegetable Stew

- 4 pts

 

Recipe By :Dr. Dean Ornish's Program

Serving Size : 12 Preparation Time :0:00

Categories : LowFat (Less than 5%) Veggie

WW

 

Amount Measure Ingredient -- Preparation

Method

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1 pound beans -- assorted, dry

2 cup vegetable juice

1/2 cup dry white wine

1/3 cup soy sauce

1/3 cup apple juice -- or pineapple

juice or vegetable stock or water

1/2 cup celery -- diced

1/2 cup parsnips -- diced

1/2 cup carrots -- diced

1/2 cup mushrooms -- diced

1 onion -- diced

1 tsp basil -- dried

1 tsp parsley -- dried

1 bay leaf

3 clove garlic -- minced

1 tsp black pepper -- ground

1 cup rice -- or pastacooked

 

Sort and rinse beans, then soak overnight in water.

 

Drain beans and place in crockpot. Add vegetable

juice, wine, soy sauce, and apple or pineapple juice.

Cover with vegetable stock or water; the amount added

depends on whether you prefer a soup (more liquid) or

a stew (less). The juice adds just a tad of sweetness

and the soy sauce adds depth and the tang of salt.

 

Cook at high for 2 hours.

 

Add vegetables, herbs, and spices, and cook for 5-6

hours at low until carrots and parsnips are tender.

 

When tender, add rice or pasta and cook for one

additional hour.

 

Number of Servings: 12

 

Description:

" 4 pts "

S(Formatted by Chupa Babi):

" "

Copyright:

" Elisabeth Freeman "

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Per Serving (excluding unknown items): 218 Calories;

1g Fat (2.9% calories from fat); 11g Protein; 42g

Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol;

619mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2

Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat.

 

NOTES : Time: High for 2 hrs, Low for 5-6 hrs

 

For beans use 3 or 4 kinds, such as: black, red

kidney, pinto, baby lima, lentil, and green and/or

yellow split peas.

 

ChupaNote: a little heat: red pepper flakes the last

hour, or chile garlic paste or hot sauce when you put

the veggies in. Mulit colored bell peppers add color

and fiber.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

 

 

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