| Bountiful Autumn Stew - Recipe #109 |
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| Author: | McDougall Newsletter | | Ingredients: | 1 onion, chopped
1 tsp minced fresh garlic
1 tsp minced fresh ginger
4 cups vegetable broth
3 cups peeled and diced yams
2 cups tightly packed chopped kale
1 Tbsp soy sauce
1 tsp dry mustard
1/2 tsp crushed red pepper
1 15oz can cannellini beans, drained and rinsed or 1 1/2 cups home cooked
2 large chopped fresh tomatoes
2 zucchini, chopped
2 cups cooked brown rice
1 - 2 Tbsp balsamic vinegar
freshly ground pepper, to taste | | Directions: | Place the onion, garlic and ginger in a large pot with a tablespoon or 2 of the broth. Cook, stirring frequently, until onion softens and turns translucent. Add the remaining broth, the yams, kale, soy sauce, mustard and crushed pepper. Mix well, bring to boil, reduce heat and simmer, covered for about 20 minutes. Add the beans, tomatoes and zucchini, return to a simmer and continue to cook for another 5 minutes. Stir in the rice, vinegar and pepper. Cook for another 10 minutes or so until flavors are well blended.
Hint: To remove the inner stem from the kale, just grab the bottom of the stem with one hand and pull the other hand firmly along the stem of the kale. the leafy part should easily separate from the stem. | | Prep Minutes: | 0 |
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