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island-stew recipe

Date: Wed, 25 Jun 1997  9:21 -0800
From: "Bean, Rich" (rbean@pulsenetwork.com)

I made a delicious stew with yams and black beans the other night.  The   
original recipe called for p**k, but I substituted the black beans.  The   
original is from the book _Stanford University Healthy Heart Cookbook and   
Life Plan_ by Helen Cassidy Page, John Speer Schroeder M.D., and Tara   
Coughlin Dickson, M.S. R.D.

1   onion, chopped
2   garlic cloves, minced
1   red and/or 1 yellow bell pepper, seeded and sliced
1    jalapeno pepper, minced
1 tsp  fresh ginger, minced
2 tbsp  flour
1/2 tsp  salt
1/2 tsp  ground ginger
1/2 tsp  cinnamon
1/4 tsp  ground cloves
1/4 tsp  nutmeg
1-3/4 cup favorite broth
1 cup  white wine
1/4 cup  rum (optional, else increase to 2 C broth)
1 lb   carrots, sliced
2 tbsp  tomato paste
1   bay leaf
1 tsp  grated orange zest
1 lb   yams or sweet potatoes, peeled and sliced
1/2 cup  raisins
15 oz  can of black beans, or equiv. cooked
   salt and pepper to taste

Sautee the onions, garlic, bell pepper, jalapeno, and fresh ginger in   
broth or wine until onions are soft.  Add the flour and dry spices and   
mix well until fragrant.  Then add the broth,  carrots, wine, tomato   
paste, and bay leaf.  Bring to a boil, stirring constantly.  Reduce heat   
and simmer for 20 minutes uncovered.  Add the orange zest, yams, rasiins   
and black beans.  Season to taste and continue cooking for 20-25 minutes   
until yams are tender and the sauce is nice and thick.  Stir frequently,   
as the sauce will thicken as the yams release their starch.

This is great over rice.

kwvegan vegan