Two-bean stew
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Two-bean stew
  Vegan    Low Fat    Vegetables    Canadian    Stews  
Last updated 6/12/2012 12:56:20 AM. Recipe ID 18498. Report a problem with this recipe.
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      Title: Two-bean stew
 Categories: Vegan, Low-fat, Vegetables, Canadian
      Yield: 4 Servings
 
      2    19-oz  cans or 4 cups cooked
           -beans (ANY 2 kinds)
      1 c  Water or vegetable broth
      2 md Scrubbed potatoes, chopped
      2 md Carrots, chopped
      2 md Onions, chopped
      2 c  Other vegetables, chopped
           -(eg, turnip, celery,
           -kohlrabi)
      2 ts Tamari soy sauce
      2    To 3 bay leaves
      2 ts Each thyme, marjoram, and
           -garlic powder
      1    To 2 tomatoes or sweet red
           -pepper, chopped (optional)
    1/2 c  Flour
    3/4 c  Water
    1/2 c  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).
  
  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.
  
  Elyse Abraham 
  
  From Fatfree Digest April-May 1994, Formatting by Sue Smith (using
  MMCONV)
 




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Recipe ID 18498 (Apr 03, 2005)

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