Bean and Vegetable Stew
Calories per serving:
170; Number of Servings: 12; Fat grams per serving: 0.3; Cholesterol
per serving: 0
Source: Dr. Dean Ornish's Program
Sort and rinse beans, then soak overnight in water.
- 1 lb beans, assorted, dry
- 2 cup vegetable juice
- 1/2 cup dry white wine
- 1/3 cup soy sauce
- 1/3 cup apple or pineapple juice
- vegetable stock or water
- 1/2 cup celery -- diced
- 1/2 cup parsnips -- diced
- 1/2 cup carrots -- diced
- 1/2 cup mushrooms -- diced
- 1 onion -- diced
- 1 tsp basil, dried
- 1 tsp parsley, dried
- 1 bay leaf
- 3 clove garlic -- minced
- 1 tsp black pepper -- ground
- 1 cup rice or pasta -- cooked
Drain beans and place in crockpot.
Add vegetable juice, wine, soy sauce, and apple or pineapple juice.
Cover with vegetable stock or water; the amount added depends
on whether you prefer a soup (more liquid) or a stew (less).
The juice adds just a tad of sweetness and the soy sauce adds
depth and the tang of salt.
Cook at high for 2 hours.
Add vegetables, herbs, and spices, and cook for 5-6 hours at low
until carrots and parsnips are tender.
When tender, add rice or pasta and cook for one additional hour.
For beans use 3 or 4 kinds, such as:
black, red kidney, pinto, baby lima, lentil, and green and/or
yellow split peas.