Mom's Irish Stew
Mung Bean and Potato Casserole
Mushroom Barley Stew
My Absolute Favorite Eggplant Stew
Oriental Stew
Potato-Fennel Stew With Tofu
RED BEAN, SQUASH AND OKRA STEW



Mom's Irish Stew
Serving Size: 8

1 can red kidney beans -- including liquid
2 cans diced tomatoes
1 can tomato paste -- 6 oz
3 carrots -- coarsely chopped
3 stalks celery -- coarsely chopped
1 lg potato -- coarsely chopped
1 lg onion -- coarsely chopped
1/4 cup water
1/2 cup frozen peas
1 Tbsp roasted garlic -- smashed into pulp
1 tsp dried rosemary -- lightly crushed
1/2 tsp dried thyme
1/2 tsp dried sage -- ground
1 bay leaf
1/4 tsp dried winter savory
salt -- to taste
freshly ground black pepper -- as needed
water

Heat the 1/4 cup of water in a pan large enough for making soup.
Saute the onions, carrots and celery for a few minutes until the onion is
translucent. Add the beans, diced tomatoes, tomato paste,
potato, garlic, and herbs with enough water almost to cover.
Add salt and freshly ground black pepper to taste.Bring to a
boil, then reduce heat and simmer until vegetables are tender, about 30
minutes. Add frozen peas and simmer for a few minutes more until heated
through.
The tastiest way to serve this stew is over mashed potatoes,
especially made of Yukon Gold potatoes.
It can also be served over rice or noodles, or just eaten plain,
in bowls, with slabs of wholemeal bread to dunk into it.
Recipe By: Trish Carr;




Mung Bean and Potato Casserole
serves 8

2 cups dry mung beans
2 large cloves garlic, minced
1 1/2 cups onions, diced
2 tablespoons vegetarian broth powder (I use veggie flavor)
4 cups hot water
2 1/4 pounds potatoes, peeled, chunked, and steamed
1 cup celery, diced (optional)
1 cup carrots, diced
1/2 teaspoon sale
1/4s teaspoon white pepper
1/8 teaspoon crushed red pepper

Sort and soak mung beans overnight in three times their volume of water.
Drain and discard soaking water, rinse.
Dissolve broth powder in hot water to make stock.
Sauti garlic and onions in a little water or stock in a large skillet.
Add beans, celery, carrots and broth, simmer uncovered for 1/2 hour. Stir
occasionally.
Add cooked potatoes, salt, white pepper and red pepper, simmer for another
2 - 3 minutes.



Mushroom Barley Stew
Serving Size : 4

1 medium carrot -- chopped
1/2 medium onion -- sliced
2 large garlic cloves -- crushed
1/2 medium green pepper -- chopped
1/2 medium red pepper -- chopped
2 tablespoons olive oil
15 to 20 small mushrooms -- chopped
1 cup dry pearl barley
1/2 cup cooked or canned chickpeas
1 teaspoon cumin
splash Tabasco sauce (to taste)
salt (to taste)
pepper (to taste)
1 tablespoon Braggs or soy sauce
3 to 4 cups vegetable stock

In a large soup pot saute the carrots, onions, garlic, and peppers in oil
on
medium heat until onions are translucent. Add the mushrooms and saute
until
the mushrooms become tender. Add the barley, chickpeas, cumin, Tabasco,
salt, pepper, Braggs, and stock and simmer for 20-30 minutes until barley
ic
cooked. Serve with warm biscuits. Makes 4-6 servings
Recipe By :How it all Vegan! - Tanya Barnard & Sarah Kramer



My Absolute Favorite Eggplant Stew
serves 12

3 lb eggplant, peeled, halved lengthwise, sliced thickly
salt
3 lb chopped tomatoes
1 bottle dry chianti
black pepper
4-6 tsp sugar
2 crushed garlic cloves
2 tsp dried thyme
2 bay leaves

Sprinkle eggplant with coarse salt, put on baking sheet lined with
several thicknesses of paper toweling, cover and weight for 30
minutes.
Put in pot the salt, tomatoes, wine, pepper, sugar, garlic, thyme,
and bay. Simmer for 20 minutes.

Dry eggplant, lightly coat with olive oil and grill on both sides
until browned. Put in pot with sauce and simmer very gently, covered,
adding a little water if it gets too dry, for 30 mins. Add 2 small
bunches (6 oz?) of flat-leaf parsley, minced, at the end of cooking.




Oriental Stew
6 servings

5 cup Vegetable Stock
Sm Onion, thinly sliced *
2 x Cloves Garlic, minced
1 Tbsp Minced Gingeroot
1 1/2 Tbsp Soy sauce
3 x Stalks Bok Choy **
Sweet red Pepper, julienned
1 cup Broccoli florets
Carrot, shredded
1 cup Sliced Mushrooms (3 oz)
1/2 cup Peas
2 oz Buckwheat Noodles (1/2 cup)
1/2 lb Firm Tofu, cut in 1/2" cubes
1/4 cup Watercress leaves
* or 2 scallions, chopped ** diagonally sliced, also shred leaves

GARNISH: blanched peapods, thin scallion slices, celery leaves, toasted
sesame seeds, finely shredded lettuce or watercress leaves, Optional.
Place 1/2 cup of the vegetable stock in a Dutch oven or 3 1/2 - 5 qt
saucepan and bring to a boil. Add onion, garlic, and ginger; simmer for 3
minutes. Stir in remaining stock and soy sauce. Cover pot and bring to a
gentle boil. Add remaining ingredients.
Test for doneness: noodles should be softened; vegetables should remain
crisp/tender. Timing - about 8 minutes. Top each serving with one of the
garnishes. VARIATIONS: - substitute 1 cup cooked brown rice for the
buckwheat
noodles peppers, chopped water chestnut, chopped jicama root, shredded
spinach, chopped celery, or bamboo shoots.



Potato-Fennel Stew With Tofu

Serving Size : 6
2 teaspoons extra-virgin olive oil
1 medium onion -- chopped
1 large fennel bulb -- chopped
tough core removed
(include leafy fronds; 8 cups)
1 large leek
rinsed well and chopped
white part plus 1 inch of green
1/4 cup minced fresh parsley
2 tablespoons minced fresh rosemary
2 teaspoons fennel seeds
2 tablespoons balsamic vinegar
2 jarred roasted red bell peppers
cut into 1 x 1/4-inch strips
2 1/2 cups canned chopped tomatoes
2 pounds extra-firm tofu
well drained and cubed
1 cup cooked or canned cannellini beans
(drained and rinsed if canned)
1 cup cooked or canned chickpeas
(drained and rinsed if canned)
1/8 teaspoon powdered saffron
2 cups vegetable broth
1 pound tiny new potatoes -- halved if necessary
Salt and freshly ground black pepper
6 Servings Dairy Free

This savory stew makes a complete meal all by itself. You can freeze it
for up to four months.
In large Dutch oven, heat oil over medium-high heat. Stir in onion,
fennel, leek, parsley, rosemary and fennel seeds. Reduce heat to medium
and cook, stirring often, until vegetables are very tender, about 10
minutes. Add vinegar and stir until mostly evaporated, about 2 minutes.
Stir in peppers and tomatoes. Cook until thickened, stirring occasionally,
about 7 minutes. Stir in tofu, beans and chickpeas.
Dissolve saffron in broth and add to tofu mixture. Add potatoes, stirring
gently to avoid breaking tofu. Bring to a boil. Reduce heat to
medium-low, cover and simmer, stirring occasionally, until stew is
thickened and potatoes are tender, about 50 minutes. Season with salt and
pepper and serve hot.
Per serving: 477 cal.; 34g prot.; 16g total fat (2g sat. fat); 59g carb.;
0 chol.; 106mg sod.; 12g fiber



RED BEAN, SQUASH AND OKRA STEW
This slow-simmering stew makes a satisfying meal served with Skillet Corn
Bread,
Scallion Butter, and Garlicky Greens.
Serves 4

3 cups (717 ml) dried red beans
3 bay leaves
3 tablespoons olive oil
1 large onion, diced one-half inch thick to yield 3 cups
2 large carrots, diced one-half inch thick to yield 1 cup
4 stalks of celery, diced one-half inch thick to yield 1 cup
2 small butternut squashes, skinned and diced three-quarters inch thick to
yield 3 cups.
1 small red pepper, diced one-half inch thick to yield 1 cup
1 small green pepper, diced one-half inch thick to yield 1 cup
1/4 jalepeno pepper, minced
1/4 cup (59 ml) garlic, minced
4 cups okra, (960 ml) diced into1/2 cubes - when not available substitute
zucchini
1 tablespoon chili powder
3 tablespoons dried sage
2 tablespoons sea salt
1 teaspoon chili flakes
2 cups (480 ml) canned whole tomatoes with juice
1 can tomato paste
2 cups (480 ml) water or vegetable stock
1/4 cup (59 ml) tamari
1 cup (237 ml) cilantro, minced

Clean and rinse beans. In a small pot place beans and bay leaf. Add enough
water to cover the beans by one-inch (2.5 cm). Cover and simmer for 35
minutes. Beans will not be done, but will complete cooking in the stew. In
a large stockpot, heat oil, onions and carrots. Sauti for five minutes.
Add celery, squash, bell peppers, jalapenos and garlic. Sauti for five
minutes. Add okra, spices, salt, and tomato paste. In a food processor,
blend whole tomatoes with their juice, and add to the pot. Add the beans,
bean cooking juice, and the water or vegetable stock. Cover and simmer for
20 minutes. Add tamari and cilantro. Serve hot.


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