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When I first became a vegetarian all those many years ago, one of the first recipes I adapted was my mother's beef stew.  Back then I used tempeh and browned it in oil.  But once I discovered TVP chunks, I liked them even better.  Super low in fat and a complete meal in itself!
                     
* Exported from MasterCook *

                              Beefless Stew

Recipe By     :Susan Voisin
Serving Size  : 6     Preparation Time :0:00
Categories    : Fatfree                         Soups & Stews
                Soyfoods

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8              small  red potatoes -- cut into 1" cubes
  1              large  onion -- chopped
  2                     celery ribs -- chopped
  8             ounces  mushrooms -- quartered (halved then quartered, if large)
  2              large  carrots -- sliced thick
  2                     bay leaves
  1           teaspoon  thyme
  1           teaspoon  rosemary
     1/2      teaspoon  garlic powder
  2          teaspoons  poultry seasoning
  1 1/2      teaspoons  salt
  2        tablespoons  soy sauce
                        freshly ground pepper -- to taste
     1/4           cup  red wine -- (optional)
  1                cup  TVP Chunks -- (beef-colored or flavored)
  1                cup  frozen peas
     1/4           cup  millet -- (uncooked)
  1 1/2    tablespoons  cornstarch

Fill a 5-quart saucepan or dutch oven 2/3 full of water.  Add the first 13 ingredients and bring to a boil.  Simmer uncovered for about 20 minutes, until the onions are cooked and the potatoes start to soften.

Add the red wine (if desired), TVP chunks, and frozen peas.  Cook for about 10 minutes, until TVP is rehydrated, and then add millet.  Cook until the millet is completely cooked (not hard anymore). 

Mix the cornstarch with 1/4 cup water (or additional red wine, if desired).  Stir the mixture into the stew and cook until the stew thickens slightly.  Check the seasoning and add more salt and pepper as needed.

Serve in bowls with lots of fresh bread.

Source:
  "old family recipe revisited"

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Per serving: 205 Calories (kcal); 1g Total Fat; (3% calories from fat); 11g Protein; 39g Carbohydrate; 0mg Cholesterol; 938mg Sodium Food Exchanges: 2 Grain (Starch); 0 Lean Meat; 1 1/2 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 0

 


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