African
Vegetarian Stew Recipe
4 sm Kohlrabies, peeled, chunks (or parsnips)
1 lg Onion, chopped
2 Sweet potatoes, peeled,chunk
2 Zucchini, sliced thick
5 Fresh tomatoes (16 oz can)
15 oz Can garbanzo beans & liquid ( chick peas )
1/2 c Couscous or bulgar wheat
1/4 c Raisins
1 ts Ground coriander
1/2 ts Ground turmeric
1/2 ts Ground cinnamon
1/2 ts Ground ginger
14 ts Ground cumin
3 c Water
Serve the couscous separately, if desired.
Combine all the ingredients in a large saucepan. Bring to a boil, lower the
heat, and simmer until the vegetables are tender, about 30 minutes. 1/8 recipe
- 241 calories, 2 bread, 2 vegetable exchanges 42 grams carbohydrate, 8 grams
protein, 2 grams fat 22 mg sodium, 658 mg potassium, 0 cholesterol
Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman
Vegetarian Barley and Bean Soup Recipe
1 c Chopped onion
2 Garlic cloves; minced
1 tb Vegetable oil
6 c Water
28 oz Canned tomatoes, chopped -- undrained
1 cn VAN CAMP's Kidney Beans,15oz -- drained
9 oz Frozen green beans or peas
1 c Sliced carrots
1 c Sliced mushrooms
1/2 c Medium Barley
1 ts Basil
1/2 ts Oregano
1/2 ts Salt (optional)
1/4 ts Black pepper
In 4-quart saucepan or Dutch oven, cook onion and garlic in oil until onion is
tender. Add remaining ingredients. Bring to a boil. Reduce heat to low; cover.
Simmer 45 to 50 minutes or until barley is tender, stirring occasionally. Add
additional water if soup becomes too thick upon standing.
Ten 1-cup servings *NOTE: To use Quick Barley, substitute 2/3 cup quick barley
for medium barley and decrease water to 5 cups. Prepare recipe as directed
above except simmer 15 to 20 minutes or until barley is tender, stirring
occasionally.
Vegetarian Barley-Vegetable Soup Recipe
2 x Med Onions, peeled & diced
2 x Lg Carrots, scraped & diced
2 x Stalks Celery, chopped
3 tb Butter or margarine
1 cn Tomatoes, chopped-1 lb 12 oz
8 c Water
1 ts Dried Basil
1/2 ts Dried Thyme
2 ts Salt
1/4 ts Pepper
1 c Pearl Barley
2 c Frozen green beans or peas *
1 tb Chopped fresh Dill
Saute onions, carrots, and celery in heated butter or margarine in a large
kettle for 5 minutes. Add tomatoes, water, basil, thyme, salt, and pepper.
Bring to a boil. Stir in barley and lower heat. Cook slowly, covered, 1 1/2
hours, until barley is tender. Stir in beans or peas during last 10 minutes of
cooking. Remove from heat and stir in dill. Serves 10-12.
Vegetarian Chowder Recipe
1 lb White beans (limas, small -whites, navies or great -northerns)
1 c Chopped onion
1 1/2 c Chopped celery
1/8 ts Pepper
3 c Milk
1 cn (16 oz) tomatoes
1 cn (16 oz) whote kernel corn
1/4 c Butter/margarine
1/4 c Flour
1/2 ts Salt
1/4 lb Monterey Jack or sharp -Cheddar cheese
Sort, rinse and soak beans. Drain. In large kettle, cook beans in 6 to 8 cups
of hot water with 1 1/2 tsp salt. Cook until tender (about 1 hour for limas;
about 2 to 2 1/2 hours for small whites or great northerns). Don't drain.
Meanwhile, cook onion and celery briefly in butter in a 1 1/2 quart saucepan.
Blend in flour, salt and pepper. Stir in milk and bring mixture to a boil. Add
to beans and their liquid, along with remaining ingredeints. Heat to boiling.
For extra zip, add a few dashes of bottled hot sauce. Makes 12 servings.
A BAG OF BEAN TRICKS: A bag of bean tricks to help
you buy, soak, cook & store dry beans. Canned beans do not require
additional cooking since they have been thoroughly cooked in the canning
process, but there are several ways of preparing dry beans for cooking. All
start with a thorough inspection for damaged beans and foreign material, then
washing in cold water. The next step, which is highly recommended, is soaking
the beans. This not only helps make the beans cook faster, it also improves
flavor, texture, appearance and digestibility. For maximum improvement of these
factors, it is recommended that the soak water be discarded and the beans
rinsed and cooked in fresh water.
SOAKING TIPS: Hot-soak (preferred) and Quick-soak
method. For every pound of dry beans, any variety, add 10 cups of hot water.
Remember beans will rehydrated to at least twice theri dry size, so be sure to
start with a large enough pot. (Note: up to 2 teaspoons of salt per pound of
beans *may* be added to help the beans absorb water more evenly.) Heat to
boiling, let boil for 2 to 3 minutes. Remove from heat, cover and set aside for
at least 1 hour (quick-soak method), but *preferably* four hours or more. The
longer soaking time is recommended to allow a greater amount of the gas-causing
properties to dissolve in the water, thus helping the beans to be more easily
digested and lessening the aftereffects. Whether you soak the beans for an hour
or several hours, remember to DISCARD THE SOAK
WATER.
COOKING TIPS: (for each pound of dry beans)
Standard method: Drain and rinse soaked beans; put into a good- sized kettle.
Add 6 cup of hot water, 1 to 2 Tablespoons shortening and 2 teaspoons salt.
Boil gently with lid tilted until desired tenderness is reached.
Savory Method:
Use standard method (above), but use
2 teaspoons onion salt
1/4 teaspoon garlic salt instead of plain salt
3 to 4 bouillon cubes
1/4 teaspoon white pepper
Simmer beans slowly. Cooking too fast can break skins. * Acid slows down
cooking. Add tomatoes, vinegar, etc. last. * Add 1/8 to 1/4 teaspoon baking
soda (no more) per pound of beans whe cooking in hard water to shorten cooking
time. * At high altitudes, beans take longer to cook. A pressure cooker helps,
but follow manufacturer's directions.
Vegetarian Garbanzo Stew
Recipe
1/2 c -Water Onion ; chopped
2 Garlic cloves; minced
16 oz Tomatoes; chopped
1/2 ts Paprika;
1/2 ts Dried oregano;
1/4 ts Pepper;
black ds Hot pepper sauce;
16 oz Garbanzo beans; drained -& rinsed
1 c Winter squash; peeled & -diced
1 1/4 c Spicy tomato juice
2 c Fresh spinach; chopped
Place water, onion and garlic in a large pot. Cook, stirring occasionally,
until onion is softened slightly, about 5 minutes. Add tomatoes (including
tomato liquid) and seasonings. Cook for 5 more minutes. Add garbanzo beans,
squash and tomato juice. Cover and cook for 30 minutes, until squash is tender.
Stir in spinach and cook until softened, about 2 to 3 minutes. Serves 4. The
Vegetarian Times
Vegetarian Hot and Sour Soup
Recipe
1/4 c Dried tree fungus
1/4 c Dried tiger lilies
1/4 c Dried Chinese mushrooms
1 c Boiling water
1 ea Cake bean curd
3 c Vegetable broth
3 tb Cornstarch
1/2 c Cold vegetable broth
1 ts Soy sauce
1/2 ts White pepper
1 1/2 tb White wine vinegar
1 medium Egg
1 ts Cold water
In a bowl, combine the fungus, lilies, and mushrooms. Pour boiling water over
them and let them soak for 20 minutes. Drain and discard the water. Squeeze all
ingredients dry. Sliver the mushrooms.
In a kettle over medium heat, bring the vegetable broth to a simmer. Ad the
fungus, lilies, mushrooms, and bean curd. Simmer, uncovered for ten minutes.
MIx the cornstarch with the cold vegetble broth and stir into soup until it
thickens and clears. add the soy sauce, pepper, and vinegar.
To serve: In a small bowl, eat the egg with the water and pour into the
simmering roth in a slow steady stream. Turn off the heat at once. Stir and
ladle into bowls.
Vegetarian Red
Bean Stew Recipe
2 c dried red beans -- washed : sorted
1/3 c olive oil
1 1/2 md white onions -- diced
2 ts salt
1/2 ts freshly ground black pepper
4 garlic cloves -- crushed
7 oz cn diced green chili peppers : mild fire roasted
2 md parsnips -- peel and chop
2 md carrots -- peel and chop
2 celery ribs -- chopped
1 md zucchini -- trimmed, sliced
1 md yellow squash , sliced
red or green salsa
shredded cheddar cheese
Wash, sort and generally pick over the dried beans, discarding debris. Place
the beans in a pot with 2 quarts of water; bring to a boil. Cover, reduce to a
gentle simmer and cookuntil the small beans are creamy, not powdery, 45 to 60
minutes. Remove from the heat.
Heat the olive oil in a large stockpot or Dutch oven over medium heat. Cook the
onions with 1 teaspoon of the salt and the black pepper until golden, 10 to 15
minutes. Add the garlic, reduce the heat and cook, stirring frequently, until
the aroma is released.
Pour the red beans and cooking liquid into the stockpot, along with the chili
peppers, parsnips and carrots. Turn the heat up to medium and cook at a low
boil for 10 minutes. Add the remaining vegetables and 1 teaspoon salt. Simmer
until all the vegetables are soft, about 10 to 15 minutes longer.
Ladle into large bowls and serve hot with a dollop of salsa. Yield: 4 to 6
servings
