Vegan Stews (6) Collection
sabajan stew 
san francisco black bean and corn stew 
spicy root and lentil casserole 
spinach & rice stew 
sweet potato stew 
tomato lentil stew over quinoa 
sabajan stew 
1 cup  yellow lentils
3/4 tsp  black mustard seeds
1/3 tsp  turmeric
1/4 tsp  fenugreek seeds
1 lb.  brussels sprouts
2 tsp  chopped garlic
1/4 lb.  green beans, sliced
1 Tbsp  sambaar powder
1 Tbsp  tamarind paste
2 tsp  salt
3 Tbsp  light vegetable oil
2 Tbsp  coriander leaves, chopped
wash lentils. put in a large pot with turmeric and 4 cups of water. 
bring to a boil, reduce heat and simmer, partially covered, for 30 
min. add another 3/4 cups water and continue to simmer for another 
30 minutes. stir often to prevent burning. you should have a stiff 
puree. set aside. while lentils are cooking, wash vegetables and 
dry. prepare sprouts as you would for any cooking. heat oil in a 
deep saucepan and when very hot, add mustard seeds. after 15 seconds, 
add fenugreek. then add garlic and sambaar powder. stir for a moment 
and add sprouts and beans. fry the vegetables, turning and tossing 
them for 2 to 3 minutes. add tamarind paste, salt and 1/4 cup warm 
water. reduce heat and cook, covered, for 20 minutes. add lentils 
to the vegetables. cook for another 10 to 15 minutes, or until the 
vegetables are completely cooked. stir in coriander and serve with 
plain cooked rice. serves: 4. 
san francisco black bean and corn stew 
serving size : 8 
1/4 cup  dry sherry -- or apple juice
2 cup  onion -- chopped
1/2 cup  celery -- chopped
1/2 cup  carrot -- chopped
1/2 cup  red bell pepper -- chopped
4 cup  black beans, cooked
2 cup  corn, frozen
2 cup  vegetable broth -- or use water
2 Tbsp  garlic -- minced
1 cup  tomatoes -- chopped
2 tsp  cumin powder
4 tsp  chili powder
1/2 tsp  oregano, dried
1/4 cup  cilantro, fresh -- chopped
2 Tbsp  brown sugar to replace honey
2 Tbsp  tomato paste
in a large soup pot over medium-high heat, add sherry (or apple juice). 
when hot, add onions. saute, stirring, until soft but not brown. add 
celery, carrot and bell pepper; saute 5 minutes. add remaining 
bring to a boil. lower heat; simmer 15 minutes. 
- - - - - - - - - - - - - - - - - - 
serving ideas : serve with cornbread or crushed corn chips if desired. 
spicy root and lentil casserole 
  serves 4
2 Tbsp  sunflower oil
1   onion, chopped
2   garlic cloves, crushed
  700g / 1 lb 9oz potatoes, cut into chunks
4   carrots, thickly sliced
2   parsnips, thickly sliced
2 Tbsp  curry paste or powder
1   litre / 1 3/4 pints vegetable stock
  100g4oz red lentils
small  bunch fresh coriander,
  roughly chopped
  natural soy yogurt and naan
  bread, to serve
heat the oil in a large pan and cook the onion and garlic over a medium 
heat for 3-4 minutes until softened. tip in the potatoes, carrots and 
parsnips. turn up the heat and cook for 6-7 minutes, stirring, until the 
vegetables are golden. 
stir in the curry paste or powder and stock, then bring to the boil. 
reduce the heat, add the lentils, cover and simmer for 15-20 minutes until 
season the casserole, then stir in most of the coriander. heat through for 
another minute. serve sprinkled with coriander, with a spoonful of soy 
yogurt and naan bread or leave out the yogurt all together. 
bbc good food. 
  spinach and rice stew
4   servings
1   ea onion, finely chopped
1 Tbsp  olive oil
1/2 cup  rice (preferably brown)
2 cup  water
1/4 tsp  salt
1/4 tsp  pepper
2 Tbsp  dill, chopped
2 lb.  spinach, coarsely chopped
3   ea green onions, chopped
saute onion in heated oil for 3 minutes. stir in the rice, water, 
salt, pepper and dill. bring to a boil. reduce heat, cover and simmer 
until the rice is almost cooked, if using white rice this should only 
take 10 minutes or so. if using brown, it may take 20 or 25 minutes. 
stir occasionally during the cooking time otherwise the rice will 
mix in the spinach and cook for 5 to 8 minutes. stir in the green 
onions and cook for 1 more minute. serve hot. 
"vegetarian gourmet, special low-fat issue" 1995 
sweet potato stew 
serving size : 6 
1-3/4 lb.  sweet potato -- peel and cube
1   whole large onion -- cubed
4   whole garlic clove -- crushed
2 Tbsp  minced ginger
1 lb.  cabbage -- cubed
1 tsp  canola oil (i used water - about 3 t.)
1 tsp  cayenne pepper
2 tsp  paprika
1 cup  pineapple juice
7   whole plum tomato, whole -- chopped
1/2 cup  peanut butter, smooth and unsalted
2 Tbsp  fresh squeezed lime juice
1/2 cup  chopped cilantro
heat oil (water) in dutch oven. add onion and saute until soft. add garlic 
and ginger and saute another minute. add sweet potato and cabbage. saute a 
few more minutes, stirring occasionally (add water or veg stock as 
to stop from burning/sticking). add paprika and cayenne, and stir well to 
incorporate in to veggies. add chopped tomatoes and pineapple juice. 
cover and simmer until potatoes are tender. add peanut butter, and stir 
well. add lime juice and cilantro and serve. 
serving ideas : serve with brown rice 
tomato lentil stew over quinoa 
serves 4 
2 cup  lentils -- washed
2 large  onions
5 medium  tomatoes
3 Tbsp  olive oil
3/4 tsp  salt
1-1/2 tsp  marjoram
1-1/2 tsp  savory
in a medium-large saucepan boil lentils in water for about 30 - 40 minutes 
(or until thoroughly cooked). while these are cooking, chop onions and 
tomatoes. in a very large skillet or pan, saute onions until they are just 
about cooked (mostly translucent). add tomatoes and stir occasionally. 
crush the marjoram and savory in your palm and rub together to release the 
flavor, and add to the pan. add the salt. when it seems the tomatoes are 
fairly stewy and cooked, add the cooked, well drained lentils (which by 
this time should be done). cook together for a few minutes to get an even 
mixture. to cook quinoa, boil two parts water to one part quinoa. add 
grain (supposedly you're supposed to rinse it, but i don't have a fine 
enough colander, so i do without this step). cover and lower to a simmer. 
cook for 15 minutes. stir and let sit covered off the heat for ten minutes 
before serving. this is a really good dish with steamed cauliflower and 
for a really neat touch, try adding some cooked arame seaweed on top. soak 
a handful of arame in cold water (you don't need very much of this - a 
little goes a long way, and it's very very dense in nutrition). in a small 
pan heat some oil and add a couple cloves of chopped or pressed garlic, 
and a very small amount of diced ginger (optional). add drained and 
squeezed arame and saute for a few minutes. add soy sauce to taste. when 
the arame becomes crispy it's ready to eat. just sprinkle on top of the 
stew, or any pasta dish for that matter. wholefoods 
(ID: 7533) Mirror: Sat, May 29, 2004

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