Date: Sat, 21 May 94 23:14:00 -0300
---------- Recipe via Meal-Master (tm) v8.00
Title: Hearty Bean and Vegetable Stew
Categories: Soup, Crock pot, Vegan, Ornish
Yield: 12 servings
1 lb Beans, assorted, dry
2 c Vegetable juice
1/2 c Dry white wine
1/3 c Soy sauce
1/3 c Apple or pineapple juice
-vegetable stock or water
1/2 c Celery diced
1/2 c Parsnips diced
1/2 c Carrots diced
1/2 c Mushrooms diced
1 Onion diced
1 t Basil, dried
1 t Parsley, dried
1 Bay leaf
3 Clove garlic minced
1 t Black pepper ground
1 c Rice or pasta cooked
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.
For beans use 3 or 4 kinds, such as: black, red kidney, pinto, baby lima,
lentil, and green and/or yellow split peas.
Nutritional Values per Serving:
Calories 170 Fat 0.3 g Cholesterol 0 g
Shared by Michelle Dick
Source: Dr. Dean Ornish's Program
Most soups and stews can be prepared in a
crock pot. Just decrease the liquid ingredients (not as much liquid will
evaporate from a closed slowcooker) and let it rip for 6 or more hours.