Quick and Easy

[Guest guest]

White Chili

Sweet Potato Stew with Orange Juice and Black Beans

 

* Exported from MasterCook *

 

White Chili

 

Recipe By : Star Tribune, 10/28/99

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Soyfoods Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 red bell pepper

(to be roasted

OR use a commercially-roasted pepper)

2 teaspoons extra-virgin olive oil

3 cloves garlic -- minced

1 red onion -- minced

Generous pinch of cumin

2 cups vegetable broth -- divided

8 ounces tempeh

cut into 1-in. cubes

3 tablespoons minced fresh ginger root

3 cups button mushrooms -- thinly sliced

2 cups cooked navy beans

Soy sauce

Brown rice -- for serving

 

Makes 4 to 6 servings.

 

This navy bean chili is a good example of how easy it is to prepare a

flavorful, unassuming recipe that fits into a macrobiotic diet. The chili

is made with tempeh, a high-protein soybean product that has a soft texture

and a nutty flavor. Tempeh is sold at co-ops, large grocery stores and

Asian markets.

 

Roast a red pepper over an open flame or under a broiler until the skin

blisters and turns black. Place in a paper bag for 15 minutes until the

skin can be rubbed off. Peel, seed and dice the pepper.

 

In soup pot over medium heat, heat olive oil. Add garlic, onion, diced and

roasted bell pepper, and cumin. Cook, stirring, until ingredients soften,

3 to 4 minutes.

 

Add 1 cup broth and tempeh; simmer 10 minutes. Stir in ginger root,

mushrooms, navy beans and remaining broth. Season with soy sauce. Cover

pot, reduce heat to low, simmer for 15 to 20 minutes. Serve over brown rice.

 

 

 

- - - - - - - - - - - - - - - - - -

* Exported from MasterCook *

 

Sweet Potato Stew with Orange Juice and Black Beans

 

Recipe By : USA Weekend, Nov. 5-7, 1999

Serving Size : 6 Preparation Time :0:00

Categories : Beans And Legumes Potatoes

Soups And Stews Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 medium yellow onion -- chopped

(about 1 cup)

1 tablespoon chili powder

1 cup orange juice

1 tablespoon honey

salt -- to taste

2 large sweet potatoes -- peeled

(about 2 pounds)

cut into 1-inch chunks

2 teaspoons butter -- softened

2 teaspoons flour

15 ounces canned black beans -- drained and rinsed

cup toasted almond slivers -- optional

 

Put onions, chili powder, orange juice, water, honey, salt and sweet

potatoes in a large, microwave-safe bowl. Cover and microwave on high

power, stirring once, about 20 minutes or till potatoes are done but still

hold their shape. Add beans. Blend butter and flour and add to the

mixture. Microwave on high power 5 minutes or till beans are heated

through and stew has thickened slightly. Sprinkle with almonds, if desired.

 

Serves 6. Nutrition per serving: 212 calories, 5.2g protein, 2g fat (0.9g

saturated), 44g carbohydrates, 156 sodium.

 

- - - - - - - - - - - - - - - - - -