Fat Free Salad Dressing: {soups-salads-and-salad-dressings} Two-Bean Stew

Monday, June 22, 2009

{soups-salads-and-salad-dressings} Two-Bean Stew

Two-Bean Stew

soups

2 19 oz cans or 4 cups cooked beans; (ANY 2 kinds)
1 cup Water or vegetable broth
2 medium Scrubbed potatoes; chopped
2 medium Carrots; chopped
2 medium Onions; chopped
2 cups Other vegetables; chopped (eg,
-- turnip, celery,
-- kohlrabi)
2 teaspoons Tamari soy sauce
2 bay leaves; up To 3
2 teaspoons thyme; marjoram, and
-- garlic powder
1 tomatoes or sweet red pepper; chopped (optional),
-- up To 2
1/2 cup Flour
3/4 cup Water
1/2 cup Minced fresh parsley or frozen gree
-- 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 Vegetarian. The Complete Guide to Adopting a
Healthy Vegetarian Diet* by V. Melina, B. Davis & V. Harrison,
Macmillan, Toronto, Canada, 1994.

Elyse Abraham <eabraham@gpu.srv.ualberta.ca>

From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV)

Converted by MC_Buster.

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Per Serving (excluding unknown items): 97 Calories; trace Fat (3.2%
calories from fat); 3g Protein; 21g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 184mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 1/2
Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 4 servings