Recipe Healthy Vegan Stew
yogigupta
Recipe Complete Vegan Curried Stew
Nutrition Aspects
This stew meets 2005 USDA 'My Pyramid' guide lines for balanced
intake. It includes all major food groups except milk, and fruits. It
has all the vegetable sub-groups (Dark green, orange, starchy, and
other), Grains groups, Beans group, and Oils group. It has no
saturated fats or dietary cholesterol. The proteins have essential
amino acids. Fats have essential fatty acids. The fiber has a wide
spectrum. Its easy to make and tastes good.
Ingredients
1. Canola oil or Virgin Olive oil: 2 Tablespoon
3. Onion chopped: 1/2 cup
4. Fresh ginger finely chopped: 1/2 Inch
5. Minced garlic: 2 cloves
6. Turmeric powder: 1/8 teaspoon
7. Cumin powder: 1/2 teaspoon
8. Ground Fenugreek seeds: 1/4 teaspoon
9. Salt: 1/2 teaspoon
10. Cayenne pepper: 1/4 teaspoon.
11. Bay leaves: 2
12. Water: 3 cups
13. Brown long rice un-cooked: 1/2 cup
14. Kasoori Patta: 2 Table spoon
15. Chopped Broccoli: 1 Cup
16. Carrots (Peeled, diced 1/4" thick): 3 medium size
17. Chopped fresh Tomatoes: 2 Cups
18. Drained and rinsed Garbanzo bean (15 oz can): 3/4 can
19. Drained and rinsed Red Kidney beans bean (15 oz can): 3/4 can
20. Drained and rinsed Garbanzo bean (15 oz can): 1/4 can
21. Drained and rinsed Red Kidney beans bean (15 oz can): 1/4 can
22. Ground Cinnamon: 1/2 teaspoon
23. Ground cloves: 1/4 teaspoon
24. Flax seeds: 2 Tablespoon
25. Spinach: 2 Cups
26. Fresh Cilantro: 1/4 cup
27. Fresh Lime or lemon juice: 1Tablespoon
Method
Step 1: Heat vegetable oil in a heavy bottom pan. Add chopped onions,
sauté onions till clear.
Step 2: Add Garlic and ginger. Sauté two minutes.
Step 3: Add ingredients 6 through 10. Sauté another one minute. Don't
let the mixture burn.
Step 4: Add ingredients 11 through 13. Bring it to a boil. Simmer on
medium heat for 10 minutes.
Step 5: Add ingredients 14 through 19.
Step 6: Mash 1/4 can Garbanzo beans with a fork. Add to the pot.
Step 7: Mash 1/4 can Red Kidney beans with a fork. Add to the pot.
Step 8: Bring it to a boil and simmer five minutes.
Step 9: Add items 22 through 24 and stir.
Step 10: Make sure spinach is thoroughly washed. Finely chop
spinach. Stir Spinach to the pot. Turn heat high till water comes to a
boil. Cover the pot with a tight lid. Turn down heat to medium low and
cook for 10 minutes.
Step 11: All items should have been cooked by now to their desired
tenderness. Adjust spices and water to desired consistency, and simmer
more if needed. Shut off heat. Stir in Cilantro and lime juice.