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GOLDEN BEAN STEW




Source of Recipe


McDougall recipe.


Recipe Introduction


Servings: 6-8
Preparation Time: 25 minutes
Cooking Time: 60 minutes
We have prepared this stew several times during the past few weeks, with different variations. We never have enough left over to freeze, but if you do have some left, it may be frozen for later use. We like this plain in a bowl, over brown rice, or scooped up with baked tortilla chips.


List of Ingredients




3 cups vegetable broth
1 onion, chopped
2 stalks celery, chopped
2 carrots, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
3 cloves garlic, minced
1 ½ cups baby potatoes, cubed
2 ½ cups cooked white beans
1 8-ounce can tomato sauce
1 8-ounce container prepared hummus
1 tablespoon parsley flakes
1 tablespoon soy sauce
1 teaspoon basil
½ teaspoon oregano
1/8 teaspoon crushed red pepper
1 cup crumbled soy sausage (see hint)
1 cup thinly sliced fresh spinach

Recipe



Place ½ cup of the broth in a large pot. Add onion, celery, carrot, bell pepper, and garlic. Cook, stirring occasionally, for 10 minutes. Add remaining broth, potatoes, and beans. Bring to a boil, cover, reduce heat,
and cook for 30 minutes. Add tomato sauce, hummus, and seasonings. Cook an additional 10 minutes. Add soy sausage, mix well, and cook for 5 minutes. Stir in spinach and cook an additional 2 minutes.

Hints: Soy sausage can be found in natural food stores in many varieties. Most of them are previously cooked and may be frozen. Thaw before using in this recipe. If you have soy sausage that is not cooked, such as Gimme Lean, crumble into a separate non-stick frying pan and brown slightly before adding to the stew. Most natural food stores also sell prepared hummus. Or you can make your own by pureeing cooked garbanzo beans with a small amount of broth, garlic, and salt. If you are using canned beans in this recipe,
be sure to rinse them before using. This may also be made with garbanzo beans instead of the white beans. If you can’t find baby potatoes, use larger red potatoes and chop them into bite-sized pieces. If you want to use chard or kale instead of the spinach, it will need to cook about 5
additional minutes.