From andy.mich@ntlworld.com Mon May 31 10:30:47 2004 Date: Sun, 30 May 2004 03:07:03 +0000 (UTC) From: Andy & Shell Newsgroups: rec.food.recipes Subject: Vegan Stews (6) Collection Followup-To: rec.food.cooking, rec.food.recipes SABAJAN STEW San Francisco Black Bean and Corn Stew SPICY ROOT and LENTIL casserole Spinach & Rice Stew Sweet Potato Stew Tomato Lentil Stew over Quinoa SABAJAN STEW 1 cup yellow lentils 3/4 tsp black mustard seeds 1/3 tsp turmeric 1/4 tsp fenugreek seeds 1 lb Brussels sprouts 2 tsp chopped garlic 1/4 lb green beans, sliced 1 Tbsp sambaar powder 1 Tbsp tamarind paste 2 tsp salt 3 Tbsp light vegetable oil 2 Tbsp coriander leaves, chopped Wash lentils. Put in a large pot with turmeric and 4 cups of water. Bring to a boil, reduce heat and simmer, partially covered, for 30 min. Add another 3/4 cups water and continue to simmer for another 30 minutes. Stir often to prevent burning. You should have a stiff puree. Set aside. While lentils are cooking, wash vegetables and dry. Prepare sprouts as you would for any cooking. Heat oil in a deep saucepan and when very hot, add mustard seeds. After 15 seconds, add fenugreek. Then add garlic and sambaar powder. Stir for a moment and add sprouts and beans. Fry the vegetables, turning and tossing them for 2 to 3 minutes. Add tamarind paste, salt and 1/4 cup warm water. Reduce heat and cook, covered, for 20 minutes. Add lentils to the vegetables. Cook for another 10 to 15 minutes, or until the vegetables are completely cooked. Stir in coriander and serve with plain cooked rice. Serves: 4. San Francisco Black Bean and Corn Stew Serving Size : 8 1/4 cup dry sherry -- or Apple Juice 2 cup onion -- chopped 1/2 cup celery -- chopped 1/2 cup carrot -- chopped 1/2 cup red bell pepper -- chopped 4 cup black beans, cooked 2 cup corn, frozen 2 cup vegetable broth -- or use water 2 Tbsp garlic -- minced 1 cup tomatoes -- chopped 2 tsp cumin powder 4 tsp chili powder 1/2 tsp oregano, dried 1/4 cup cilantro, fresh -- chopped 2 Tbsp Brown sugar to replace honey 2 Tbsp tomato paste In a large soup pot over medium-high heat, add sherry (or apple juice). When hot, add onions. Saute, stirring, until soft but not brown. Add celery, carrot and bell pepper; saute 5 minutes. Add remaining ingredients; bring to a boil. Lower heat; simmer 15 minutes. - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with cornbread or crushed corn chips if desired. SPICY ROOT and LENTIL casserole Serves 4 2 Tbsp sunflower oil 1 onion, chopped 2 garlic cloves, crushed 700g / 1 lb 9oz potatoes, cut into chunks 4 carrots, thickly sliced 2 parsnips, thickly sliced 2 Tbsp curry paste or powder 1 litre / 1 3/4 pints vegetable stock 100g/4oz red lentils small bunch fresh coriander, roughly chopped natural soy yogurt and naan bread, to serve Heat the oil in a large pan and cook the onion and garlic over a medium heat for 3-4 minutes until softened. Tip in the potatoes, carrots and parsnips. Turn up the heat and cook for 6-7 minutes, stirring, until the vegetables are golden. Stir in the curry paste or powder and stock, then bring to the boil. Reduce the heat, add the lentils, cover and simmer for 15-20 minutes until thickened. Season the casserole, then stir in most of the coriander. Heat through for another minute. Serve sprinkled with coriander, with a spoonful of soy yogurt and naan bread or leave out the yogurt all together. BBC Good Food. Spinach and Rice Stew 4 servings 1 ea Onion, finely chopped 1 Tbsp Olive oil 1/2 cup Rice (preferably brown) 2 cup Water 1/4 tsp Salt 1/4 tsp Pepper 2 Tbsp Dill, chopped 2 lb Spinach, coarsely chopped 3 ea Green onions, chopped Saute onion in heated oil for 3 minutes. Stir in the rice, water, salt, pepper and dill. Bring to a boil. Reduce heat, cover and simmer until the rice is almost cooked, if using white rice this should only take 10 minutes or so. If using brown, it may take 20 or 25 minutes. Stir occasionally during the cooking time otherwise the rice will stick. Mix in the spinach and cook for 5 to 8 minutes. Stir in the green onions and cook for 1 more minute. Serve hot. "Vegetarian Gourmet, Special Low-Fat Issue" 1995 Sweet Potato Stew Serving Size : 6 1 3/4 pounds sweet potato -- peel and cube 1 whole large onion -- cubed 4 whole garlic clove -- crushed 2 tablespoons minced ginger 1 pound cabbage -- cubed 1 teaspoon canola oil (I used water - about 3 T.) 1 teaspoon cayenne pepper 2 teaspoons paprika 1 cup pineapple juice 7 whole plum tomato, whole -- chopped 1/2 cup peanut butter, smooth and unsalted 2 tablespoons fresh squeezed lime juice 1/2 cup chopped cilantro Heat oil (water) in Dutch oven. Add onion and saute until soft. Add garlic and ginger and saute another minute. Add sweet potato and cabbage. Saute a few more minutes, stirring occasionally (add water or veg stock as necessary to stop from burning/sticking). Add paprika and cayenne, and stir well to incorporate in to veggies. Add chopped tomatoes and pineapple juice. Cover and simmer until potatoes are tender. Add peanut butter, and stir well. Add lime juice and cilantro and serve. Serving Ideas : serve with brown rice Tomato Lentil Stew over Quinoa Serves 4 2 cups lentils -- washed 2 large onions 5 medium tomatoes 3 tablespoons olive oil water 3/4 teaspoon salt 1 1/2 teaspoons marjoram 1 1/2 teaspoons savory In a medium-large saucepan boil lentils in water for about 30 - 40 minutes (or until thoroughly cooked). While these are cooking, chop onions and tomatoes. In a very large skillet or pan, saute onions until they are just about cooked (mostly translucent). Add tomatoes and stir occasionally. Crush the marjoram and savory in your palm and rub together to release the flavor, and add to the pan. Add the salt. When it seems the tomatoes are fairly stewy and cooked, add the cooked, well drained lentils (which by this time should be done). Cook together for a few minutes to get an even mixture. To cook quinoa, boil two parts water to one part quinoa. Add grain (supposedly you're supposed to rinse it, but I don't have a fine enough colander, so I do without this step). Cover and lower to a simmer. Cook for 15 minutes. Stir and let sit covered off the heat for ten minutes before serving. This is a really good dish with steamed cauliflower and for a really neat touch, try adding some cooked arame seaweed on top. Soak a handful of arame in cold water (you don't need very much of this - a little goes a LONG way, and it's very very dense in nutrition). In a small pan heat some oil and add a couple cloves of chopped or pressed garlic, and a very small amount of diced ginger (optional). Add drained and squeezed arame and saute for a few minutes. Add soy sauce to taste. When the arame becomes crispy it's ready to eat. Just sprinkle on top of the stew, or any pasta dish for that matter. Wholefoods -- Rec.food.recipes is moderated by Patricia Hill at recipes@swcp.com. Only recipes and recipe requests are accepted for posting. 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