Vegan Low Fat Vegetables Canadian Stews
Last updated 10/4/2011 7:56:51 PM. Recipe ID 18498. Report a problem with this recipe.
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Title: Two-bean stew
Categories: Vegan, Low-fat, Vegetables, Canadian
Yield: 4 Servings
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,
2 ts Tamari soy sauce
2 To 3 bay leaves
2 ts Each thyme, marjoram, and
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
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.
From Fatfree Digest April-May 1994, Formatting by Sue Smith (using
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