| Title: | Very Veggie Stew |
| Category: | Soups & Salads - Clean (Only natural/organic ingredients), Vegetarian |
| From: | Nutritarian Cookbook |
| Ingredients: |
5 plum tomatoes- quartered
3 t olive oil- divided
3 cloves garlic- minced
1 large white onion- chopped
1 t cinnamon
1 t coriander
1 zucchini- chopped
1 yellow summer squash- chopped
1 red bell pepper- chopped
3 carrots- peeled and chopped
1 c shiitake mushrooms
1 1/2 c cooked kidney or other beans or 1 can (15 oz.) low-sodium or no-salt-added beans- drained
2 T fresh parsley- minced
1 T lemon juice
1/2 t garlic powder
1/2 t onion powder
No-salt seasoning blend, adjusted to taste- or 1 T Dr. Fuhrman's MatoZest
1/2 t Mrs. Dash or black pepper to taste
1/4 c toasted raw almonds- chopped
|
| Directions: | Preheat the oven to 475F. Place tomatoes on a nonstick baking pan and toss with 1 t olive oil. Bake for 20 minutes, until tomatoes are soft and beginning to brown. Remove from oven, cool, and chop coarsely. Set aside. In a large pot over low heat, add garlic, onion, 2 t olive oil and 1 T water. Cook until onions are translucent, about 5 to 8 minutes. Stir in cinnamon and coriander and heat for another few minutes. Add zucchini, yellow squash, red pepper, parsley, carrots, and mushrooms and cook for 8 to 10 minutes. Add water as needed. Stir in roasted tomatoes and beans and continue to cook over medium heat for 20 minutes, checking and stirring often. Add water and adjust heat as needed. Add lemon juice, garlic powder, onion powder, MatoZest or other no-salt seasoning blend, and black pepper. Add seasonings gradually and adjust spice levels to your liking. Cook for another few minutes and remove from heat. Let sit for 30 minutes. Stir in chopped almonds before serving. |
| Makes: | 6 servings |