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Title: Hearty Bean and Vegetable Stew (Vegan)
Categories: Crockpot Vegetarian
Yield: 12 Servings
| DEAN ORNISH M.D | ||
| 1 | lb | Beans, assorted, dry |
| 2 | c | Vegetable juice |
| 1/2 | c | Dry white wine |
| 1/3 | c | Soy sauce |
| 1/3 | c | Apple or pineapple juice |
| Vegetable stock or water | ||
| 1/2 | c | Celery - diced |
| 1/2 | c | Parsnips - diced |
| 1/2 | c | Carrots - diced |
| 1/2 | c | Mushrooms - diced |
| 1 | Onion - diced | |
| 1 | ts | Basil, dried |
| 1 | ts | Parsley, dried |
| 1 | Bay leaf | |
| 3 | Clove garlic - minced | |
| 1 | ts | Black pepper - ground |
| 1 | c | Rice or pasta - cooked |
Sort and rinse beans, then soak overnight in water.
Drain beans and place in crockpot. Add vegetable juice, wine, soy sauce, and apple or pineapple juice. Cover with vegetable stock or water; the amount added depends on whether you prefer a soup (more liquid) or a stew (less). The juice adds just a tad of sweetness and the soy sauce adds depth and the tang of salt.
Cook at high for 2 hours. Add vegetables, herbs, and spices, and cook for 5-6 hours at low until carrots and parsnips are tender. When tender, add rice or pasta and cook for one additional hour.
Notes: For beans use 3 or 4 kinds, such as: black, red kidney, pinto, baby lima, lentil, and green and/or yellow split peas.
Nutritional Values per Serving: Calories 170 Fat 0.3 g Cholesterol 0 g
Posted on Internet by Michelle Dick
Most soups and stews can be prepared in a crock pot. Just decrease the liquid ingredients (not as much liquid will evaporate from a closed slow-cooker) and let it rip for 6 or more hours.
From INET11.TXT, GEnie Food & Wine RT.
MM by MMCONV and Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, Internet sylvia.steiger@lunatic.com, moderator of GT Cookbook and PlanoNet Lowfat & Luscious echoes
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