FatFree Home
FatFree Recipe Archive
More stews recipes from FatFree

two-bean-stew recipe

Date:    Fri, 20 May 94 15:14:04 MDT
 From:    Elyse Abraham (eabraham@gpu.srv.ualberta.ca)
 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.
 2 19-oz. cans or 4 cups cooked beans (ANY 2 kinds)
 1 cup water or vegetable broth
 2 medium scrubbed potatoes, chopped
 2 medium carrots, chopped
 2 medium onions, chopped
 2 cups other vegetables, chopped (eg, turnip, celery, kohlrabi)
 2 tsp tamari soy sauce
 2 to 3 bay leaves
 2 tsp each thyme, marjoram, and garlic powder
 1 to 2 tomatoes or sweet red pepper, chopped (optional)
 1/2 cup flour
 3/4 cup water
 1/2 cup 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).
 kwvegan vegan