The Karma Chow Ultimate Cookbook by Melissa Costello

Author:Melissa Costello
Language: eng
Format: epub
Tags: vegan, health-conscious, new favorite recipies, appetizers, comfort-food, speedy suppers, soups, salads, desserts, performance-boosting breakfasts, healthy food
Publisher: Health Communications, Inc.
Published: 2012-09-10T04:00:00+00:00

Kinda Like Mom’s Beefy Stew

6 servings

Well, not really, but it’s my special version of “beef” stew, and I find it to be tasty, simple to make, and a favorite with kids as well!

2 tablespoons extra virgin olive oil

2 cups diced red onions (about 2 medium onions)

1 cup chopped celery (with leaves)

2 8-ounce packages tempeh, cut into ¼-inch cubes

1 teaspoon dried oregano

1 tablespoon vegan Worcestershire sauce

4 cups peeled and cubed garnet yams (about 2 medium yams)

4 large carrots, cut into ¼-inch sliced rounds

3 medium parsnips, peeled and cubed

4 cups vegetable broth

1 28-ounce can fire-roasted whole tomatoes in juice

1 bay leaf

¾ cup short-grain brown rice or barley, rinsed

1½ cups frozen peas

Heat the olive oil in a stockpot over medium heat. Add the onion and celery and sauté until the onion is translucent. Add the tempeh, oregano, and Worcestershire sauce and cook for a few more minutes until the tempeh is infused with flavors. Add the yams, carrots, and parsnips, and stir to combine. Cook for 3 minutes and then add the vegetable broth, tomatoes (break them up with your hand or a spoon), bay leaf, and brown rice. Stir together to combine well. Bring to a boil and then cover the pot and simmer until all of the vegetables and the rice are tender, about 20 minutes. Add the frozen peas and stir to combine. Remove from the heat and let it sit for 5 minutes so the peas “cook.” Serve immediately!

Did You Know? Soup for breakfast? Yes—you betcha! I love having soup for breakfast. Think about it: It’s nutritious, warming, and light. It’s a great way to start off the day. Think outside the breakfast box!

Per Serving: Calories 590, Total Fat 14g, Saturated Fat 2.5g, Cholesterol 0mg, Sodium 720mg, Carbohydrate 96g, Fiber 16g, Protein 24g

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