Ornish - Hearty Bean and Vegetable Stew (or Soup)

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Hearty Bean and Vegetable Stew (or Soup)

 

Recipe By :Lenore Lefer

Serving Size : 12 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1 pound assorted dry beans

2 cups vegetable juice

1/2 cup dry white wine

1/3 cup soy sauce

1/3 cup apple or pineapple juice

vegetable stock or water

1/2 cup diced celery

1/2 cup diced carrots

1/2 cup diced parsnips

1/2 cup diced mushrooms

1 onion -- diced

1 teaspoon dried basil

1 teaspoon dried parsley

1 teaspoon garlic powder or 3 cloves fresh garlic

1 bay leaf

1 teaspoon freshly ground black pepper

1 cup cooked rice or pasta

 

Sort and rinse the beans, then soak overnight in water. Drain and place in a

crockpot. Add the 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 te tang of salt.

 

Cook for several hours on high. (You can also cook it on " low " overnight and

finish it in the morning. The soup benefits from slower cooking.)

 

Add the vegetables, herbs, and spices and cook for several more hours until the

carrots and parsnips are tender. (In a slow Crockpot this could take almost

half a day and is good for people who go off to work or want to take a long

hike.) When tender, but not overcooked, add the rice or pasta and cook for 1

hour more.

 

This stew/soup is very versatile and can use any fresh or leftover iingredients.

It consists of 3 or 4 kinds of beans such as black, red kidney, pinto, baby

lima, lentils, and green and/or yellow split peas. Cooked pasta and rice are

added to the cooking liquid, which contains the diced vegetables and seasonings,

after the beans are cooked. It freezes well. Lenore Prefers this dish as a

stew in the center of a bowl and rimmed with rice. As a soup, serve it with a

hearty bread and salad for a winter's lunch or dinner.

 

Source:

" Dr. Dean Ornish's Program for Reversing Heart Disease "

Copyright:

" 1990,1996 by Dean Ornish, M.D. "

Yield:

" 12 cups "

 

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Per serving: 26 Calories (kcal); trace Total Fat; (3% calories from fat); 1g

Protein; 4g Carbohydrate; 0mg Cholesterol; 612mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 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