Italian-Style Stew

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* Exported from MasterCook *

 

Italian-Style Stew

 

Recipe By :Soyfoods Cooking for a Positive Menopause - Bryanna Clark Grogan

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2 cups reconstituted textured soy protein chunks -- well

drained and patted dry

flour or seasoned flour

1 tablespoon extra-virgin olive oil

1 teaspoon Chinese roasted sesame oil

1 large onion -- chopped

16 medium white button or cremini mushrooms -- sliced

1 cup chopped celery with tops

1/2 carrot -- peeled and chopped

couple of spriga parsley (preferaby

Italian flat leafed) -- chopped

2 cloves garlic -- chopped

1 14 oz can diced tomatoes with juice

4 carrots -- peeled and cut into " fingers "

2 cups water

1/2 cup dry red wine (or nonalcoholic)

1 vegetarian broth cube (enough for 1 cup

broth)

2 teaspoons lite soy sauce

1 1/2 teaspoons Marmite, yeast extract, or dark miso

1 teaspoon dried thyme

1/2 teaspoon dried rosemary

1 bay leaf

pinch unbleached sugar

salt and freshly ground pepper

minced fresh Italian parsley

 

Vegetarian proteins do not need long cooking to tenderize, but a couple of hours

melds the flavors in this delicious pot of stew nicely. Serve it with mashed

potatoes, crusty bread, or polenta. Leftovers are something to look forward to!

This stew recipe can be altered to suit your taste. You can use a dry white

wine or white vermouth instead of the red wine. You can add a little more

Marmite (yeast extract) for a " beefier " flavor. You can substitute sage or

oregano for the rosemary. You can eliminate the tomatoes and add another cup of

broth, and then perhaps finish the dish with a little soy " cream " . For a little

extra tang or spice, you can add a few capers, a dash of lemon juice or balsamic

vinegar, black kalamata olives, or a sprinkle od hot pepper flakes at the end.

Other vegetables, such as baby onions, fennel, strips of bell pepper (any color)

or soaked porcini or boletus mushrooms could also be added.

 

Dredge the chunks of soy protein in flour. Heat the oils in a heavy pot or

Dutch oven over medium-high heat. Brown the chunks in the oil. Remove and set

aside. Add the onion to the pot, and steam-fry, adding a little water as

necessary, until the onions start to soften. Add mushrooms, celery, 1/2 carrot,

parslet, and garlic. Steam-fry until the vegetables start to soften.

 

Add the chunks, tomatoes, carrots, water, wine, bouillon cube, soy sauce,

Marmite, herbs, and sugar/ Simmer for about 2 hours. Taste for salt and

pepper, and spriinkle wiith parsley.

 

 

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Per Serving (excluding unknown items): 79 Calories; 4g Fat (39.0% calories from

fat); 1g Protein; 11g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 33mg

Sodium. Exchanges: 0 Grain(Starch); 2 Vegetable; 1/2 Fat.

 

 

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