-IBIS-1.5.0-
rx
recipe
Provencal stew
nutrition
definition
Provencal stew
ingredients:
1 tbsp. olive oil
5-6 large cloves garlic, peeled and minced
1 large onion or leek, peeled and chopped
2 large carrots, sliced
1 parsnip, sliced
1 turnip, sliced
1 tbsp. powdered rosemary
2 tsp. each: dried sage, thyme and basil
1/2 tsp. black pepper
1 8 oz. package tempeh, cubed OR 1 lb. baked tofu
1 10 oz. can seitan (see note) (optional)
3 cups cooked white navy beans
1 cup water OR vegetable stock
1 32 oz. can peeled tomatoes, chopped and juice reserved OR 4-5 large tomatoes, peeled and chopped
1 cup miso broth: warm water to dilute 1 heaping tbsp. miso paste
method:
1. Saute the onion and garlic in olive oil, adding water to steam saute. When soft and translucent, add the carrots, parsnips, turnips. Add the spices, rubbing them between palms to release volatile oils. Stir well and steam saute for 5 minutes.
2. Add tempeh and seitan, cut into bite sized pieces; the beans, water and tomatoes with any juice.
3. Bring stew to a boil, stirring, then cover and simmer over low heat 20 minutes until vegetables are tender. If stew does not seem juicy enough, add 1 cup miso broth. Adjust spices to taste.
variation:
1. Instead of simmering stew over a low flame, it may be transferred to an oven proof casserole dish and baked, covered for 45 minutes in a 375° F oven.
note: canned seitan (wheat gluten) is sold as mock duck, braised gluten, mock abalone, etc. at Oriental groceries; it can also be made fresh by kneading bread dough under water and washing away the bran, see Oriental cookbooks
(Green)
footnotes