1/2 cup carrots sliced in rounds 1/2 cup broccoli stems, peeled and sliced in rounds* 1/2 cup green beans 3 T wheat germ Water to cover
1 T canola oil 1/2 cup chopped bell pepper 1/2 cup chopped onion 1/2 cup chopped mushrooms 1/4 tsp. garlic with pepper
1 cup water or vegetable broth 1 cup corn 1 T natural peanut butter–the kind with real peanuts and no hydrogenated fat
1 8 oz. can tomato sauce 1/2 cup orange juice 2 T soy sauce 2 T molasses 1 can black-eye peas or black beans 1.5 cups brown rice, cooked 1 cup oat or soya milk
12 oz. package of soft, silken tofu
Additional water if needed.
Cover carrots, broccoli stems, and green beans with water and microwave until tender.
Brown bell pepper, onion, mushrooms, garlic in canola oil.
Add corn, peanut butter, and water or vegetable broth plus vegetables ( with liquid) from microwave with broth, then simmer for 5 minutes.
Add tomato sauce, orange juice, soy sauce, molasses, peas or beans, oat or soya milk, and brown rice. Cook until all vegetables are tender.
Add mashed or pureed tofu and vegetables from microwave. Heat through.
Add additional water if needed for your family’s desired consistency. We like it thick.
Surprisingly enough, this is quickly prepared.
*The stem of broccoli, while normally too tough for my family to eat, is delicious peeled and cooked. I even use it raw for dips and salads.
It is a known fact that a balanced diet, in addition to following the FoodGuide Pyramid, should contain a large variety of foods. It takes an immensedistribution of foods to get all the know vitamins, minerals, carotenoids, andphytochemicals our body needs. Stews offer large varieties of food items in asatisfying and filling cool weather meal.
The Japanese government recommends that everyone eat 30 different fooditems each day. This particular stew covers well over 1/2 the 30 different items foryour day. Enjoy in good health.