(Almost) No Fat: Old-Fashioned Vegetable Stew

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* Exported from MasterCook *

 

Old-Fashioned Vegetable Stew

 

Recipe By : The (Almost) No Fat Cookbook, by Grogan, page 122

Serving Size : 6 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Soyfoods Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 medium onions -- sliced

1 clove garlic -- minced

1/3 cup Browned Flour

(see separate recipe)

5 cups water

1/2 cup dry red lentils

1/4 cup soy sauce

1/4 cup tomato paste

3 vegetable bouillon cubes -- up to 4

1 bay leaf

2 teaspoons yeast extract -- (opt.)

1 teaspoon sweetener of your choice

1/4 teaspoon dried thyme

1/4 teaspoon dried rosemary

1/4 teaspoon dried marjoram

black pepper -- to taste

4 cups cubed vegetables* -- up to 5

1/2 cup fresh parsley -- chopped (opt.)

1/2 cup dry textured vegetable protein chunks -- (opt.)

2 cups seitan cubes -- (opt.),

OR vegetarian burger -- (opt.)

1 cup frozen peas

 

Serves 6-8

 

Sure to become a family favorite, this stew lends itself to variation. Use

whatever vegetables you have or prefer, wine or juice for some of the

liquid, your own combination of herbs and spices, or add more

tomato. Serve with rice, noodles, or bread instead of potatoes.

 

*Cubed vegetables such as mushroom halves, diced celery, diced eggplant,

red or green bell pepper chunks, carrot, parsnip, rutabaga or turnip,

peeled and chunked.

 

In a large, heavy, lightly oiled or non-stick pot, steam-fry onions and

garlic. When the onions are beginning to brown, add the Browned

Flour. Stir the flour around well, and then add water, dry red lentils,

soy sauce, tomato paste, vegetable bouillon cubes, bay leaf, yeast extract,

sweetener, dried thyme, dried rosemary, dried marjoram and black pepper.

 

Mix well and add the cubed vegetables, and optional parsley, dry textured

vegetable protein chunks, seitan cubes and vegetarian burger. Simmer the

stew for 30 minutes then add the peas. Simmer 10 minutes more and taste

for seasoning. Serve with steamed or mashed potatoes.

 

Per serving: Calories: 179, Protein: 12 gm., Carbohydrates: 31 gm, Fat: 0 gm.

 

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