(No subject)

[Guest guest]

Title: Hearty Bean and Vegetable Stew

Categories: Soup, Crock pot, Vegan, Ornish

Yield: 12 servings

 

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 t Basil, dried

1 t Parsley, dried

1 Bay leaf

3 Clove garlic minced

1 t 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

 

Shared by Michelle Dick

 

Source: Dr. Dean Ornish's Program

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 slowcooker) and let it rip for 6 or more

hours.