Guest guest Posted August 20, 2002 Report Share Posted August 20, 2002 African Vegetarian Stew Recipe 4 sm Kohlrabies, peeled, chunks (or parsnips) 1 lg Onion, chopped 2 Sweet potatoes, peeled,chunk 2 Zucchini, sliced thick 5 Fresh tomatoes (16 oz can) 15 oz Can garbanzo beans & liquid ( chick peas ) 1/2 c Couscous or bulgar wheat 1/4 c Raisins 1 ts Ground coriander 1/2 ts Ground turmeric 1/2 ts Ground cinnamon 1/2 ts Ground ginger 14 ts Ground cumin 3 c Water Serve the couscous separately, if desired. Combine all the ingredients in a large saucepan. Bring to a boil, lower the heat, and simmer until the vegetables are tender, about 30 minutes. 1/8 recipe - 241 calories, 2 bread, 2 vegetable exchanges 42 grams carbohydrate, 8 grams protein, 2 grams fat 22 mg sodium, 658 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman ********************************************************************** Vegetarian Barley and Bean Soup Recipe 1 c Chopped onion 2 Garlic cloves; minced 1 tb Vegetable oil 6 c Water 28 oz Canned tomatoes, chopped -- undrained 1 cn VAN CAMP's Kidney Beans,15oz -- drained 9 oz Frozen green beans or peas 1 c Sliced carrots 1 c Sliced mushrooms 1/2 c Medium Barley 1 ts Basil 1/2 ts Oregano 1/2 ts Salt (optional) 1/4 ts Black pepper In 4-quart saucepan or Dutch oven, cook onion and garlic in oil until onion is tender. Add remaining ingredients. Bring to a boil. Reduce heat to low; cover. Simmer 45 to 50 minutes or until barley is tender, stirring occasionally. Add additional water if soup becomes too thick upon standing. Ten 1-cup servings *NOTE: To use Quick Barley, substitute 2/3 cup quick barley for medium barley and decrease water to 5 cups. Prepare recipe as directed above except simmer 15 to 20 minutes or until barley is tender, stirring occasionally. ***************************************************************** Vegetarian Barley-Vegetable Soup Recipe 2 x Med Onions, peeled & diced 2 x Lg Carrots, scraped & diced 2 x Stalks Celery, chopped 3 tb Butter or margarine 1 cn Tomatoes, chopped-1 lb 12 oz 8 c Water 1 ts Dried Basil 1/2 ts Dried Thyme 2 ts Salt 1/4 ts Pepper 1 c Pearl Barley 2 c Frozen green beans or peas * 1 tb Chopped fresh Dill Saute onions, carrots, and celery in heated butter or margarine in a large kettle for 5 minutes. Add tomatoes, water, basil, thyme, salt, and pepper. Bring to a boil. Stir in barley and lower heat. Cook slowly, covered, 1 1/2 hours, until barley is tender. Stir in beans or peas during last 10 minutes of cooking. Remove from heat and stir in dill. Serves 10-12. ********************************************************************* Vegetarian Chowder Recipe 1 lb White beans (limas, small -whites, navies or great -northerns) 1 c Chopped onion 1 1/2 c Chopped celery 1/8 ts Pepper 3 c Milk 1 cn (16 oz) tomatoes 1 cn (16 oz) whote kernel corn 1/4 c Butter/margarine 1/4 c Flour 1/2 ts Salt 1/4 lb Monterey Jack or sharp -Cheddar cheese Sort, rinse and soak beans. Drain. In large kettle, cook beans in 6 to 8 cups of hot water with 1 1/2 tsp salt. Cook until tender (about 1 hour for limas; about 2 to 2 1/2 hours for small whites or great northerns). Don't drain. Meanwhile, cook onion and celery briefly in butter in a 1 1/2 quart saucepan. Blend in flour, salt and pepper. Stir in milk and bring mixture to a boil. Add to beans and their liquid, along with remaining ingredeints. Heat to boiling. For extra zip, add a few dashes of bottled hot sauce. Makes 12 servings. ******************************************************************* A BAG OF BEAN TRICKS: A bag of bean tricks to help you buy, soak, cook & store dry beans. Canned beans do not require additional cooking since they have been thoroughly cooked in the canning process, but there are several ways of preparing dry beans for cooking. All start with a thorough inspection for damaged beans and foreign material, then washing in cold water. The next step, which is highly recommended, is soaking the beans. This not only helps make the beans cook faster, it also improves flavor, texture, appearance and digestibility. For maximum improvement of these factors, it is recommended that the soak water be discarded and the beans rinsed and cooked in fresh water. SOAKING TIPS: Hot-soak (preferred) and Quick-soak method. For every pound of dry beans, any variety, add 10 cups of hot water. Remember beans will rehydrated to at least twice theri dry size, so be sure to start with a large enough pot. (Note: up to 2 teaspoons of salt per pound of beans *may* be added to help the beans absorb water more evenly.) Heat to boiling, let boil for 2 to 3 minutes. Remove from heat, cover and set aside for at least 1 hour (quick-soak method), but *preferably* four hours or more. The longer soaking time is recommended to allow a greater amount of the gas-causing properties to dissolve in the water, thus helping the beans to be more easily digested and lessening the aftereffects. Whether you soak the beans for an hour or several hours, remember to DISCARD THE SOAK WATER. COOKING TIPS: (for each pound of dry beans) Standard method: Drain and rinse soaked beans; put into a good- sized kettle. Add 6 cup of hot water, 1 to 2 Tablespoons shortening and 2 teaspoons salt. Boil gently with lid tilted until desired tenderness is reached. Savory Method: Use standard method (above), but use 2 teaspoons onion salt 1/4 teaspoon garlic salt instead of plain salt 3 to 4 bouillon cubes 1/4 teaspoon white pepper Simmer beans slowly. Cooking too fast can break skins. * Acid slows down cooking. Add tomatoes, vinegar, etc. last. * Add 1/8 to 1/4 teaspoon baking soda (no more) per pound of beans whe cooking in hard water to shorten cooking time. * At high altitudes, beans take longer to cook. A pressure cooker helps, but follow manufacturer's directions. ********************************************************************** GREEK STEWED POTATOES, GREEN BEANS, AND ZUCCHINI Serves: 6 to 8 This simple, flavorful stew is traditionally eaten with chunks of feta cheese and some crusty bread. I like to crumble a small amount of feta over the top of each serving. To make the dish easy and foolproof, I call for frozen green beans. Temperamental fresh green beans can make or break a dish, and require some time for trimming; however, if you have a good, tender batch, by all means use them. A fresh, crusty bread is a must with this. To round out the meal, serve a big green salad with some chickpeas tossed in, and a good wine. 2 tablespoons extra-virgin olive oil 1 large onion, chopped 2 large potatoes, peeled and cut into 3/4-inch chunks 2 medium zucchinis, sliced lengthwise, then into 1/2-inch-thick chunks 1-pound bag frozen green beans, thawed 28-ounce can diced tomatoes, with liquid 1/2 teaspoon dried oregano 1/2 cup chopped fresh parsley, or a combination of parsley and chopped fresh dill Salt and freshly ground pepper 8 ounces feta cheese, preferably organic Heat the oil in a large soup pot or steep-sided stir-fry pan. Add the onion and sauté until it is golden. Add the potatoes and 1/2 cup of water. Bring to a simmer, then cook, covered, over medium heat until the potato chunks are about half- done. Add the zucchini, green beans, tomatoes, and oregano. Simmer over low heat for about 20 minutes, or until the vegetables are just tender. Stir in the parsley or parsley/dill combination, then season to taste with salt and pepper. Ladle the stew into shallow bowls. Cut the feta cheese into chunks and let everyone crumble some over the top. ---- ---------- BRAZILIAN BLACK BEAN STEW (FEJOIDA) Serves: 6 to 8 A vegetarian version of Brazil's famous national dish, this stew is abundant with nourishing ingredients. I love the contrast of the black beans and sweet potatoes, both flavor-wise and visually. Served with steamed fresh greens and a tropical fruit salad. 3 cups water 1 cup tomato juice 1 1/2 cups brown rice 1 tablespoon light olive oil 1 large onion, chopped 2 cloves garlic, minced 2 medium sweet potatoes, peeled and diced 4 cups cooked black beans, or two 16-ounce cans, drained and rinsed 1 large red bell pepper, diced 1 cup diced ripe tomatoes, or 1 cup canned diced tomatoes 1 small fresh hot green chili, or more to taste 1/4 cup chopped fresh cilantro or parsley Salt to taste Combine the water and tomato juice in a large saucepan and bring to a simmer. Add the rice, then lower the heat and simmer gently, covered, until all the liquid is absorbed, about 35 minutes. Heat the oil in a large soup pot or steep-sided stir-fry pan. Add the onion and sauté over medium heat until translucent. Add the garlic and continue to sauté until the onion is golden. Stir the diced sweet potatoes into the pot along with 1 1/2 cups of water. Bring to a simmer, then simmer gently, covered, until the sweet potato dice are just tender but still firm, about 10 to 15 minutes. Add the beans, bell pepper, tomatoes, and chili. Simmer gently for 15 minutes more, uncovered. Stir in the parsley or cilantro and season to taste with salt. Serve over the hot cooked rice. ---- ---------- SOUTH AMERICAN HARVEST STEW Serves: 8 This satisfying stew contains the ingredients known as the " three sisters " -squash, corn and beans-equally revered by the Native Americans of North America. 1 tablespoon olive oil 1 large onion, chopped 1 medium red bell pepper, diced 4 heaping cups pre-baked, peeled and diced orange squash (sugar pumpkin, butternut, carnival, etc.) 3 cups cooked fresh corn kernels (from 3 to 4 ears) 28-ounce can diced tomatoes, with liquid 16-ounce can red or black beans, drained and rinsed 1 to 2 fresh hot chiles, seeded and minced, or one 4-ounce can chopped mild green chiles 1 cup vegetables stock or water 2 teaspoons ground cumin Salt to taste 1/4 cup chopped fresh cilantro Hot cooked rice Heat the oil in a soup pot or steep-sided stir-fry pan. Add the onion and sauté over medium heat until it is translucent. Add the red bell pepper and continue to sauté until the onion is golden. Add all the remaining ingredients except the last three. Bring to a simmer, then simmer gently, covered, for 15 to 20 minutes. Season to taste with salt, then stir in the cilantro. Serve at once in shallow bowls over hot cooked rice. ---- ---------- AFRICAN PEANUT STEW Serves: 6 to 8 This is a simplified version of a stew served all over Africa. These vary from one region to another, but always, the vegetables are enveloped in a gingery peanut butter sauce. Though I love this invigorating dish, I must admit that I'm not crazy about okra. If you feel the same, substitute a package of cut green beans for results that are equally delectable, if a bit less authentic. To raise the heat level of this dish, slowly step up the quantities of the ginger and cayenne or red pepper flakes. 1 1/2 tablespoons light olive oil 1 large red onion, chopped 3 to 4 cloves garlic, minced 2 cups shredded white cabbage 2 medium-large sweet potatoes, peeled and cut into 1/2-inch dice 14- to 16-ounce can diced tomatoes, with liquid 1 teaspoon grated fresh ginger, or more to taste 10-ounce package frozen sliced okra, thawed (or substitute cut green beans) 1/2 cup reduced-fat or natural-style peanut butter 1/4 teaspoon cayenne pepper or 1/2 teaspoon red pepper flakes, or to taste Salt to taste Hot cooked rice or other grain Garnishes (optional): Chopped scallions Chopped peanuts Heat the oil in a soup pot or steep-sided stir-fry pan. add the onion and garlic and sauté over medium heat until the onion is golden. Add the cabbage, sweet potatoes, tomatoes, and ginger along with 2 cups of water. Bring to a simmer, then simmer gently, covered, until the sweet potatoes and cabbage are nearly tender, about 10 to 15 minutes. Add the okra, then stir in the peanut butter a bit at a time, until it melts into the cooking liquid. Stir in the cayenne or red pepper flakes, then simmer gently, covered for 10 minutes more, or until all the vegetables are tender. Season to taste with salt, then serve in bowls over hot cooked rice. If desired garnish each serving with chopped scallions and/or chopped peanuts. ---- ---------- ALL-AMERICAN " BEEFY " VEGETABLE STEW Serves: 6 to 8 In this delicious vegetarian version of a classic heartland dish, I call for seitan, a product made of high-protein wheat gluten. It's available ready made in natural food stores, or make it yourself with Arrowhead Mills' Seitan Quick Mix. 2 tablespoons light olive or olive oil, divided 1 cup chopped onion 2 cloves garlic, minced 3 large potatoes, peeled and diced 3 large carrots, peeled and sliced 2 cups water 1 vegetable bouillon cube 1 teaspoon Mrs. Dash or other salt-free herb-and-spice seasoning mix 1 to 1 1/2 cups trimmed fresh or thawed frozen green beans, cut into 1-inch lengths 1 1/2 pounds fresh seitan, cut into bite-sized pieces Salt and freshly ground pepper to taste Heat half of the oil in a large soup pot. Add the onion and garlic and sauté over medium-low heat until the onion is golden. Add the potatoes, carrots, water, bouillon cube, and seasoning mix. Bring to a simmer, then simmer gently, covered, for 10 minutes. Add the green beans and continue to simmer for about 15 to 20 minutes more, or until the vegetables are tender. If the potato has not begun to break up on its own, use the back of a wooden spoon to mash enough of the potatoes to thicken the base of the stew. Meanwhile, heat the remaining oil in a wide skillet. Add the seitan pieces and sauté over medium-high heat, stirring frequently, until most sides are nicely browned and crisp. Add the sautƒed seitan to the stew. Add a bit more water if necessary. The consistency should be thick and moist, but not soupy. Season to taste with salt and pepper (use salt sparingly, if at all, since the bouillon cube and seitan add a salty flavor). Serve in shallow bowls. ********************************************************************* Minestrone Di Verdura 12 servings Minestrone in italian refers to all hearty soups, so Minestrone Di Verdura indicates that it is a vegetable soup. Fusilli are long corkscrew-shaped egg noodles that add texture to the soup. Any noodle may be substituted. 1 tablespoon olive oil 1 onion, diced 2 stalks celery, diced 4 cloves minced garlic 1/2 cup fresh chopped parsley 3 tablespoons fresh minced basil 3 tablespoons fresh minced oregano 2 bay leaves 12 cups water 4 teaspoons salt 1 teaspoon pepper 3 cups cooked small white beans 1/2 pound fusilli pasta 2 carrots, peeled, cut into 1/2 inch sections 1 28 oz. can plum tomato, or 8 fresh cut in 1/2-inch cubes 1 10 oz. package green italian beans, defrosted, or 1/2 lb fresh 2 zucchini, cut into 1/2-inch cubes freshly grated parmesan cheese Heat oil in large pot over low flame. Cook onion, celery and garlic for 6 minutes. Add carrots, tomatoes, parsley, basil, oregano, bay leaves, water, salt, pepper, white beans, and pasta. Bring to a boil, reduce heat to medium and simmer for 20 minutes. Add green Beans and cook for 5 minutes. Add zucchini and cook for 3 minutes more. Ladle into shallow soup bowls and sprinkle with parmesan cheese. Nutrition Facts Amount Per Serving: Calories 185 - Calories from Fat 18 Percent Total Calories Fat 10%, Protein 18%, Carbohydrate 73% Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 808mg, Total Carbohydrate 34g, Dietary Fiber 2g, Protein 8g, Vitamin A 4214 units, Vitamin C 24 units, Calcium 0 units, Iron 3 units ********************************************************************* Jamaican Sweet Chili 6 servings vegetable cooking spray 1 teaspoon olive oil 1 1/2 cups chopped onions 2 cloves minced garlic 2 1/2 cups (3 large) chopped yellow bell peppers 1 tablespoon ground cumin 1 tablespoon paprika 1 tablespoon chili powder 2 teaspoons sugar 1/2 teaspoon salt 1/4 teaspoon ground cloves 2 15 oz. can no-salt-added canned stewed tomatoes 1 15 oz. can drained red kidney beans 1 15 oz. can drained cannellini kidney beans 1 15 oz. can drained black beans 1 cup water 2 tablespoons no-salt-added tomato paste 2 tablespoons balsamic vinegar fresh chopped cilantro leaves Coat a large pot with cooking spray, add olive oil. Place over medium- high heat until hot. Add onion and garlic; saute until onion is tender. Add yellow pepper; saute until pepper is tender. Add cumin, paprika, chili powder, sugar, salt and cloves; saute 1 minute. Stir in tomatoes, red kidney beans, cannellini beans, black beans,water and tomato paste; bring to a boil. Cover, reduce heat and simmer 20 minutes. Remove from heat; stir in vinegar. Ladle chili into bowls. Top with about a Tablespoon of chopped cilantro. Serve with Corn Bread. Nutrition Facts Amount Per Serving: Calories 513 - Calories from Fat 32 Percent Total Calories Fat 6%, Protein 24%, Carbohydrate 70% Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 0g, Cholesterol 0mg, Sodium 992mg, Total Carbohydrate 90g, Dietary Fiber 8g, Protein 30g, Vitamin A 4360 units, Vitamin C 109 units, Calcium 0 units, Iron 12 units ******************************************************************** Gypsy Soup 4 servings 1 tablespoon olive oil 3 tablespoons Vegetable broth 2 cups chopped onions 2 cloves minced garlic 2 cups chopped, peeled sweet potatoes 1/2 cup chopped celery 1 cup chopped, fresh tomato 3/4 cup chopped red bell pepper 1 1/2 cups drained, cooked garbanzo beans 3 cups Vegetable Broth, or water 2 teaspoons paprika 1 teaspoon turmeric 1 teaspoon basil 1 teaspoon salt 1 dash cayenne pepper 1 bay leaf 1 tablespoon tamari 1 dash cinnamon Peeling Tomatoes: Cut out the stem; plop tomatoes into boiling water for about 1 minute; remove from water with a slotted spoon and immediately drop into a bowl of cold water and ice cubes (to stop the cooking process); peel should practically slide off easily with the help of a paring knife. In a large pot saute onions, garlic, celery & sweet potatoes in olive oil and 3 TBS broth for about 5 minutes. Add seasonings, except tamari, and the stock or water. Simmer, covered, 15 minutes. Add remaining vegetables, chickpeas and tamari. Simmer another 10 minutes or so, until all the vegetables are as tender as you like them. Note: The vegetables used in this soup are flexible. Any orange vegetable can be combined with green...for example, peas or green beans could replace the peppers. Carrots or winter squash can be used instead of, or in addition to sweet potatoes, etc. Nutrition Facts Amount Per Serving: Calories 279 - Calories from Fat 52 Percent Total Calories Fat 19%, Protein 13%, Carbohydrate 69% Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 0mg, Sodium 2355mg, Total Carbohydrate 48g, Dietary Fiber 4g, Protein 9g, Vitamin A 15664 units, Vitamin C 71 units, Calcium 0 units, Iron 4 units ********************************************************************* Turkish Stew 4 servings 18 ounces sweet potatoes, peeled, cut into 1-inch chunks 20 ounces butternut squash, peeled, cut into 1-inch chunks 1 1/2 cups carrots, cut into 1/2-inch slices 1 1/2 cups chopped onions 1 16 oz. can garbanzo beans, rinsed & drained 1 2/3 cups water 1 1/2 teaspoons chili powder 1 1/2 teaspoons ground coriander 1/4 teaspoon ground nutmeg 1/16 teaspoon saffron 1/16 teaspoon ground cloves French-Style Couscous(below) Combine all ingredients in a large pot. Bring to a boil over medium heat. Reduce heat to low, cover and simmer 40 to 60 minutes, or until vegetables are tender. Stir occasionally while cooking. Serve by itself or over hot couscous (below). Nutrition Facts Amount Per Serving: Calories 621 - Calories from Fat 41 Percent Total Calories Fat 7%, Protein 13%, Carbohydrate 80% Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 1g, Cholesterol 0mg, Sodium 918mg, Total Carbohydrate 124g, Dietary Fiber 7g, Protein 21g, Vitamin A 48626 units, Vitamin C 70 units, Calcium 0 units, Iron 6 units French-Style Couscous 4 servings 1 cup couscous 1 cup boiling water 1 teaspoon salt 2 tablespoons Fleischmann's margarine Place couscous in a bowl and stir in water and salt. Let soak for about 20 minutes until liquid is absorbed. Rub grain between your fingers until there are no lumps. Then place in a vegetable steamer lined with cheesecloth and steam for 30 minutes. When ready to serve, place couscous in a bowl, stir in the 2 Tablespoons margarine. QUICK STYLE: Place 1 Cup water and 2 TBS margarine and salt in bowl; Microwave at full power 3 to 4 minutes. Stir in couscous, cover and set for 5 minutes. Fluff with fork Nutrition Facts Amount Per Serving: Calories 172 - Calories from Fat 6 Percent Total Calories Fat 4%, Protein 14%, Carbohydrate 83% Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 595mg, Total Carbohydrate 36g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 14 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units ******************************************************************* Sweet Potato Soup 6 servings A warming soup with an appealing golden color, the natural sweetness is what gives this soup its suprising flavor element. 2 tablespoons Vegetable Broth 2 medium onions, chopped 2 medium carrots, diced 1 large stalks celery, diced a handful of celery leaves 5 cups sweet potatoes, heaping, diced in 1/2-inch pieces 2 whole bay leaves 1/4 teaspoon dried thyme 1/4 teaspoon ground nutmeg 1 cup 1% lowfat milk salt and pepper Heat the broth in a large soup pot until it foams. Add the onions, carrots, and celery and saute over low heat until the onions begin to turn golden. Add the celery leaves, sweet potato dice, bay leaves, and enough water to cover all but 1 inch of the vegetables. Bring to a boil, add thyme and nutmeg, then cover and simmer over low heat for about 15 minutes, or until sweet potatoes and vegetables are tender. With slotted spoon, remove about half of the solid ingredients and transfer them to a food processor or blender along with 1/2 cup of the liquid. Process until smoothly pureed, then stir back into the soup pot. Add the milk, more or less to achieve the desired consistency. Season with salt and pepper. Simmer over very low heat for another 10 minutes. Serve with croutons if you'd like Nutrition Facts Amount Per Serving: Calories 178 - Calories from Fat 9 Percent Total Calories Fat 5%, Protein 10%, Carbohydrate 85% Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 2mg, Sodium 154mg, Total Carbohydrate 38g, Dietary Fiber 2g, Protein 4g, Vitamin A 29138 units, Vitamin C 33 units, Calcium 0 units, Iron 1 units ********************************************************************* Quote Link to comment Share on other sites More sharing options...
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