When I first became a vegetarian all
those many years ago, one of the first recipes I adapted was my mother's beef
stew. Back then I used tempeh and browned it in oil. But once I
discovered TVP chunks, I liked them even better. Super low in fat and a
complete meal in itself!
* Exported from MasterCook *
Beefless Stew
Recipe By :Susan Voisin
Serving Size : 6 Preparation Time :0:00
Categories : Fatfree
Soups & Stews
Soyfoods
Amount Measure Ingredient --
Preparation Method
-------- ------------ --------------------------------
8
small red potatoes -- cut into 1" cubes
1
large onion -- chopped
2
celery ribs -- chopped
8
ounces mushrooms -- quartered (halved then quartered, if large)
2
large carrots -- sliced thick
2
bay leaves
1 teaspoon
thyme
1 teaspoon
rosemary
1/2 teaspoon garlic
powder
2 teaspoons
poultry seasoning
1 1/2 teaspoons salt
2 tablespoons soy sauce
freshly ground pepper -- to taste
1/4
cup red wine -- (optional)
1
cup TVP Chunks -- (beef-colored or flavored)
1
cup frozen peas
1/4
cup millet -- (uncooked)
1 1/2 tablespoons cornstarch
Fill a 5-quart saucepan or dutch oven 2/3 full of water. Add the first 13
ingredients and bring to a boil. Simmer uncovered for about 20 minutes,
until the onions are cooked and the potatoes start to soften.
Add the red wine (if desired), TVP chunks, and frozen peas. Cook for about
10 minutes, until TVP is rehydrated, and then add millet. Cook until the
millet is completely cooked (not hard anymore).
Mix the cornstarch with 1/4 cup water (or additional red wine, if desired).
Stir the mixture into the stew and cook until the stew thickens slightly.
Check the seasoning and add more salt and pepper as needed.
Serve in bowls with lots of fresh bread.
Source:
"old family recipe revisited"
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Per serving: 205 Calories (kcal); 1g Total Fat; (3% calories from fat); 11g
Protein; 39g Carbohydrate; 0mg Cholesterol; 938mg Sodium Food Exchanges: 2 Grain
(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
keywords: Mcdougall Fuhrman vegan recipe fatfree low-fat vegetarian maximum weight loss program