Search results matching tag 'Stew'

Beef, Bean, Barley Stew

zrebiec — Sun, 21 Dec 2008 17:25:23 GMT

"Beef," Bean, and Barley Stew

1 lb. (450 g) dry Peruano beans, rinsed and picked over
1 3-inch (7.5 cm) piece kombu (dried seaweed)
8 ounces (225 g) "beef chunks" TVP (Texturized Vegetable Protein), dry
hot water
1 small onion, chopped
3 cloves garlic, crushed
4 cups (960 ml) veggie broth
1 14.5 ounce ( 410 g) can diced tomatoes, undrained
2 carrots, chopped
1/4 medium head cabbage, shredded
1/3 cup (80 ml) quick-cooking barley
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon dried rosemary
salt and pepper to taste

Soak beans overnight in fresh water with kombu.
In the morning, drain and place in crockpot (include kombu).
In small bowl, place dry TVP and pour enough hot water over chunks to completely cover with liquid.
Add broth, onion, carrots, garlic, and barley to crockpot.
When TVP is reconstituted add also, including any remaining liquid. Add more water if needed. Cook on high.
When beans have cooked to the point where they are no longer crunchy, add can of diced tomatoes with juice.
Stir in shredded cabbage, and cook on high for 30-45 minutes longer. Season with salt and pepper to taste, serve to compliments! Serves 8.
Note: the kombu adds little to no flavor to the recipe and should completely disintegrate into the soup through cooking. If pieces are still visible and not aesthetically pleasing to you, the kombu can be removed before serving. Kombu cooked with beans renders them more digestible, and reduces the fragrant side effects

This soup freezes beautifully, and makes a wonderful lunch to take to work!

Nutrition Facts
Per serving:
Calories 210
Calories from fat 8
Total carbohydrates 29g
Fiber 13g
Protein 17g
Vitamin A 87% RDA
Vitamin C 28% RDA
Calcium 9% RDA
Iron 21% RDA

~VOW
Diagnosed Type 2 12-2002

Adzuki Apple Stew

zrebiec — Sun, 21 Dec 2008 17:21:40 GMT

Adzuki Apple Stew

1 lb. dry adzuki beans, rinsed and picked over
1 3-inch piece Kombu
5 slices fake bacon, chopped
1/2 white onion, chopped
2 teaspoons garlic, minced
2 cups veggie broth (or more)
1 14.5-oz can diced tomatoes
2 stalks celery, chopped
1/3 cup diced dried apple
1/2 cup red wine (optional)
2 sticks cinnamon, broken into large pieces (optional)
salt and pepper to taste

Soak beans overnight in water with Kombu. In the morning, drain the beans and keep the Kombu in the pot. Add fake bacon, onion, garlic, broth, tomatoes (juice and all), red wine, and apples. Cook on high in crockpot. A couple of hours before serving, add cinnamon sticks.

Serves 8

Per serving:
230 calories
17.8g protein
0.7g fat
40g carbohydrate
15.6g fiber
37mg calcium
7mg iron
730mg potassium
358mcg folate

NOTE: Kombu is a dried seaweed when added to beans, increases their digestibility. (that's a nice way of saying the beans will make you fart less) Kombu will disintegrate completely in the long cooking process. However, if you still find pieces of it, it can be removed for aesthetic reasons.

~VOW
Diagnosed Type 2 12-2002

Caribbean chicken stew

zrebiec — Sun, 21 Dec 2008 17:19:41 GMT

This was very popular with my family tonight.
It can be made with sweet potatoes instead of pumpkin/squash. It can be made up to 3 days ahead and is freezable.

Caribbean Chicken Stew.

3tbsp all purpose flour
1/2 tsp (2mL)each salt and pepper.
2lbs (1kg) Chicken thighs.
2 tbsp (25mL) vegetable oil.
1 large onion.
2 cloves garlic minced
2 jalapeno peppers seeded and finely chopped or 1/4 tsp hot pepper flakes.
1 1/2 tsp curry powder or 1 tbsp curry paste
1 tsp dried thyme.
1/2 tsp marjoram.
1 1/2 cups chicken stock.
1 3/4 lbs squash/pumpkin cubed or 3 sweet potatoes
2 zucchini
1/4 cup coriander or parsley.
In plastic bag combine flour, salt and pepper. In batches add chicken. Shake to coat. In Dutch oven, heat half the oil over medium heat. Brown chicken about 6 mins. Transfer to a plate. Add remaining oil to pan, reduce heat to medium. Add onion, garlic, jalapenos, curry powder thyme and marjoram. Cook for 5 mins or until softened. Add stock. Bring to boil. Return chicken and any juices to pan; cover and simmer for 20 mins.
Add peeled (I leave skins on as they are fine to eat as well)and cut pumpkin and zucchini in chunks. Add squash, simmer 15 mins. Add zucchini. cook 5 mins. When ready to serve, stir in coriander.

Enjoy.
Kiwi
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