Archive for Stews

Mediterranean Chickpea Stew

July 20, 2008 at 1:04 am · Filed under Beans, Soups, Stews, Vegan

  • 2 tablespoons olive oil
  • 2 cloves garlic, finely chopped
  • 1 medium onion, chopped
  • 1 green pepper, chopped,
  • 4 medium zucchini, diced
  • 1 can (35 ounce) whole peeled tomatoes, drained
  • 1 1/2 cups cooked chickpeas, drained
  • 1 tablespoon capers, drained
  • salt and freshly ground black pepper to taste
  • couscous, cooked according to package directions

Heat olive oil over medium heat in a large skillet. Lower the heat and sauté the garlic and onion for 5 minutes until translucent. Add the green pepper and cook 5 minutes more. Add the zucchini and cook for 15 minutes. Crush the tomatoes as you add them to the vegetable mixture. Bring to a simmer and cook for another 20 minutes or until the zucchini is soft and translucent but still holds its shape. Stir in the chickpeas and capers and cook for another 5 minutes until the mixture is heated through. Season with salt and freshly ground black pepper to taste. Serve over couscous.

Serves 4–6

From Whole Foods Market

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Moroccan Stew With Roasted Vegetables

February 17, 2008 at 2:52 pm · Filed under Fruit, Poultry, Stews

1 yellow onion, roughly cut into 1 ½ -inch pieces
1 green pepper, seeded and roughly cut into 1 ½ -inch pieces
1 red pepper, seeded and roughly cut into 1 ½ -inch pieces
1 yellow squash, cut into 2-inch pieces
1 tablespoon olive oil
1 pound boneless, skinless chicken breasts
1 (28-ounce) can crushed tomatoes
1 (14.5-ounce) can fat-free, low-sodium chicken broth
2 cloves garlic, finely chopped
½ cup dried pitted plums (prunes)
1 teaspoon ground cumin
1 teaspoon dried thyme
½ teaspoon cinnamon
Hot cooked couscous or rice, optional
2 tablespoons slivered almonds, toasted, optional

Preheat oven to 450 F. Coat a large baking sheet with nonstick vegetable cooking spray. Place onion, peppers and squash in zip-top plastic food bag; drizzle with olive oil and mix together in bag. Pour vegetables onto baking sheet. Place chicken on another baking sheet that has been coated with nonstick vegetable cooking spray.

Place both pans in oven (on different racks if needed) and roast 10 minutes. Remove vegetables from oven and stir. Return to oven. Remove chicken from oven and turn over; return to oven and roast chicken and vegetables 10 to 15 additional minutes or until chicken is done and meat thermometer registers 170 F and vegetables are tender and golden.

Meanwhile, in a large saucepan or Dutch oven, combine remaining ingredients except couscous and almonds. Simmer 10 minutes. Add roasted vegetables to saucepan. Dice chicken into cubes and add to saucepan. Stir well and heat through. Serve over hot couscous or rice and garnish with slivered almonds, if desired. Makes 6 servings.

COOKING TIP: To toast almonds, spread the nuts in a single layer on a baking sheet. Bake at 350 F for 5 to 7 minutes or until golden.

PER SERVING:
Calories 245 (20% fat) Fat 5 g (1 g sat) Cholesterol 44 mg Sodium 369 mg Fiber 5 g Carbohydrates 25 g Protein 25 g

Dallas News

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Tarah’s Spicy Sausage and Pepper Stew

January 10, 2007 at 9:41 pm · Filed under Beans, Meat, Stews

Serves 9 - 1 cup each

  • 3/4 lb (12 oz) hot Italian sausage, cut into 1/2″ thick slices
  • 1 medium green pepper, chopped (about 1 cup)
  • 1 stalk celery, sliced
  • 2 tbsp flour
  • 1 can (14 oz) beef broth
  • 2 cans (14.5 oz each) diced tomatoes, undrained
  • 2 cans (15.5 oz each) kidney beans, drained, rinsed
  • Crackers
  1. Cook sausage, pepper and celery in large saucepan on medium-high heat 8 to 10 minutes or until sausage is no longer pink, stirring frequently; drain. 
  2. Add flour; cook and stir 1 minute.  Stir in broth, tomatoes with their liquid and beans.  Bring to boil; reduce heat to low.  Cover; simmer for 20 minutes, stirring occasionally. 
  3. Serve with crackers

Substitute: Prepare as directed, using your favorite variety of canned beans. 

Tarah Recipes

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Corn Lover’s Vegetable Stew

November 9, 2006 at 8:15 am · Filed under Soups, Squash, Stews, Vegan

2 1/2 cups vegetable broth
1 onion, thinly sliced
2 garlic cloves, minced
4 cups 1-inch cubes peeled winter squash (butternut, acorn, kabocha, buttercup, etc.)
1 (16-ounce) can diced, peeled tomatoes
1 1/4 cups corn kernels or 1 (15-1/4 ounce) can whole corn kernels, drained
1 tablespoon chopped fresh thyme, or 1 teaspoon dried thyme
1 teaspoon salt
1/4 teaspoon pepper
1 (14 1/2 ounce) can golden or white hominy
1 red or green bell pepper, seeds and ribs removed, cut in 1-inch squares

In a large pot, bring 1/2 cup of the broth to a boil over moderate heat. Add the onion and garlic and cook until the onion softens (about 5 minutes). Add the squash, tomatoes, corn, thyme, salt, pepper and remaining 2 cups of broth. Stir to combine. Bring to a boil, then cover, reduce heat to maintain a simmer, and cook 10 minutes. Add the hominy and bell pepper and return to simmer. cover and simmer until the squash and bell pepper are tender when pierced but not mushy, about 10 minutes. Serves 4.

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