15-Minute Gourmet Veg--Asian Stew

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* Exported from MasterCook *

 

Asian Stew

 

Recipe By :The 15-Minute Gourmet Vegetarian, Paulette Mitchell

Serving Size : 6 Preparation Time :0:00

Categories : 15-Minute Gourmet Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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

5 cups vegetable stock

1 small onion -- thinly sliced

OR 2 medium scallions, coarsely chopped

1 teaspoon minced garlic

1 tablespoon minced fresh ginger

2 tablespoons low-sodium soy sauce

3 ribs bok choy -- diagonally sliced (also shred green tops)

1 cup broccoli florets

1 red bell pepper -- julienned

1 carrot -- coarsely shredded

1 cup sliced mushrooms

1/2 cup frozen peas -- (preferably baby peas) thawed

2 ounces soba noodles -- (thin) broken into 1 " long pieces

8 ounces firm tofu -- cut into 1/2 " cubes

1/4 cup fresh watercress

1 dash ground white pepper -- or to taste

OPTIONAL GARNISH: Blanch steamed snow

peas, thin scallion slices, celery or

watercress leaves, toasted sesame seeds

 

Bring 1/2 cup of the vegetable stock to a boil in a Dutch oven or 3 1/2 to 5

quart saucepan over medium-high heat. Add the onion, garlic, and ginger; cover,

and cook for 3 minutes.

 

Stir in remaining stock and soy sauce; cover and bring to a boil. Add the

remaining ingredients as they are prepared. Cover and cook, stirring

occasionally, for about 8 minutes or until the noodles are tender (the

vegetables remain crisp-tender). Adjust the seasoning to taste.

 

VARIATIONS:

 

Substitute other vegetables (up to 5 cups total). Try coarsely chopped water

chestnuts, coarsely chopped jicama, shredded stemmed spinach leaves, or bamboo

shoots.

 

Substitute 1 cup cooked brown rice for the soba noodles.

 

S(ISBN):

" 0-02-863529-9 "

Copyright:

" 1999 "

 

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Per Serving (excluding unknown items): 238 Calories; 5g Fat (18.9% calories from

fat); 12g Protein; 38g Carbohydrate; 6g Dietary Fiber; 2mg Cholesterol; 1679mg

Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0