Category Archives: stews & chilis

Senegal Maafe stew

. Africa, stews & chilis . , , , , , , ,

Senegal Maafe Stew

Based upon a traditional stew of West Africa, this dish offers a wealth of flavors, blending colorful vegetables with curry spices and peanut butter. You control the spiciness. Don’t worry about the long list of ingredients. It doesn’t take long to make; just let it simmer for about an hour. The smells in your kitchen will be wonderful!

2 Tbs. peanut oil
1 cup onion, chopped fine
2 cups chopped cabbage
2 garlic cloves, minced
¼ tsp. cayenne pepper, or to taste
2 tsp. curry powder, hot or mild
½ tsp. ground thyme
1/4 cup smooth peanut butter
15-ounce can chopped tomatoes
15-ounce can vegetable broth
2 cups water
2 medium sweet potatoes, peeled and chopped
2 medium rutabagas, scrubbed and chopped
2 to 3 carrots, peeled and chopped
2 cups fresh spinach
1 15-ounce can chickpeas
1 tsp. salt, or to taste

In a large cookpot, heat oil and add onion, cabbage, and garlic. Cook until cabbage is softened, about 5 minutes. Stir in spices and peanut butter. Add tomatoes, broth, and water. Add sweet potato, rutabaga, carrots, and spinach; stir and bring to a boil. Reduce heat to simmer. Add chickpeas and salt during the last 10 minutes.

Serve over rice.

mountain lentil stew

. stews & chilis, USA . ,

IMG_1699
Here’s a recipe for a cold mountain winter – it’s hearty and filling and delicious! We created this from several other lentil recipes but added a twist – a tomato base. In this recipe, it’s important to make sure the lentils are cooked until tender before salt is added; the salt may prevent the lentils from getting tender. Nothing worse than crunchy lentils. Add jalapenos to taste – one tablespoon gives you a medium spicy bite. And the stew is great the next day! If it’s too cold for a dark beer with this stew, you might want to try a hot spiced cider drink, and try to stay warm until spring!

1-2 Tbs. light olive oil
1 med. yellow onion, chopped fine
½ tsp. minced garlic

Sautée the onion and garlic for 3 to 4 minutes, until onion is transparent.

Add:

1 1/3 cup lentils
6 cups water
1 Tbs. fajita seasoning
1 ½ tsp. dried dill weed

Bring to a boil, and then reduce heat to simmer and cook 30 to 40 minutes, until lentils are tender.

DO NOT ADD SALT YET. Salt will prevent the lentils from becoming tender. You may need to add a bit of water to keep the stew from sticking to the bottom of the pan.

Stir in 2 peeled russet potatoes (about ½ inch dice). Continue to cook on medium-low for another 20-30 minutes, until potatoes are tender.

Add:

1 14-ounce can diced tomatoes with juice
1 6-ounce can tomato paste
1-2 Tbs. diced jalapenos
1 tsp. salt, and pepper to taste

Stir well. Garnish with fresh dill or parsley and a dollop of non-dairy sour cream.

easy weeknight vegetables in curry sauce

. Asia, India, stews & chilis . , , ,

There’s no need to serve an uninspired meal after a long day at work. This dish is super fast, and the tasty sauce easily rivals one from your local ethnic family restaurant. The bonus of eating at home: You get to personalize it with your favorite veggies. We included more ingredient ideas below the recipe.

vegetables in curry sauce
Rice or udon noodles

1 14-oz. can coconut milk
1/2 teaspoon each: salt, turmeric, garam masala, cumin, and paprika

2 Tbs. canola oil
1 medium sweet onion, chopped
2 garlic cloves, minced
6 baby Portobello mushrooms, sliced
1 small zucchini, chopped
16-oz. frozen stir-fry vegetable blend (ours included edamame, carrots, mushrooms, bamboo shoots), thawed
14-oz. can baby corn
Fresh cilantro, chopped

1. Start preparing rice or udon noodles according to package directions. While the water boils or the rice cooker heats up, prepare the veggies.

2. In a small pot, combine coconut milk and salt, turmeric, garam masala, cumin, and paprika. Heat on low while veggies cook, stirring occasionally.

3. Heat the canola oil in a large pan or wok. Sauté onion and garlic until translucent. Add mushrooms and zucchini; cook for 3 minutes or so. Add thawed frozen vegetables and canned vegetables at the end; cook until heated through.

4. Serve veggies over cooked rice or noodles, and spoon curry sauce over the top. Garnish with a sprinkling of chopped fresh cilantro leaves.

More ingredient ideas: Sliced kale ribbons, a handful of fresh spinach, tofu or tempeh cubes, canned water chestnuts or straw mushrooms, bell peppers, broccoli, diced chili peppers, fresh ginger, tomato

ratatouille

. Europe, stews & chilis . , ,

Ratatouille is a wonderfully flavorful French vegetable stew; it can be eaten hot or cold, and it’s very filling! Try adding a thick-sliced fresh baguette to complement this tasty vegetable stew. This recipe takes advantage of your summer garden vegetables. Allow some prep time – you’ll be slicing and dicing. We added a teaspoon of Herbs de Provence for an intense country French flavor.

2 Tbs. olive oil
1 tsp. minced garlic
1 medium onion, diced
1 8-oz. can tomato sauce
1 14-oz. can vegetable stock
1 large eggplant, diced
3 medium zucchini, quartered and cut into 1/4″ slices
1 red and 1 yellow bell pepper, diced
1 cup mushrooms, quartered
1 tsp. dried Herbs de Provence
3 Roma tomatoes (peeled, seeded, and diced)
5 sprigs Italian parsley, finely chopped
8-10 basil leaves, finely chopped
Salt and pepper to taste

1. Heat olive oil in a large pot over medium heat. Add the garlic and onion and continue to sauté until onion turns translucent, about 5 minutes. Add tomato sauce and stir. Pour in vegetable broth and stir until the liquid begins to bubble.

2. Add the diced eggplant, zucchini, bell peppers, mushrooms, and dried Herbs de Provence. Stir gently to combine, reduce heat to medium-low, and cook for 15 to 20 minutes, stirring every couple of minutes. It may look like there is not enough liquid, but do not add liquid – the vegetables will release a lot juice as they cook. Just keep stirring every couple of minutes. The vegetables should be tender but not mushy.

3. Stir in the diced tomatoes. After a minute or two, the tomatoes will be heated through. Turn the heat down to the lowest setting. Stir in the chopped parsley and basil. Add salt and pepper to taste – Sue adds about 1/2 to 1 teaspoon of salt and 1/4 teaspoon black pepper. Although ratatouille is usually served hot, it is also delicious served at room temperature the next day, which allows the vegetables a chance to reach their optimum flavor.

mediterranean stew

. Europe, stews & chilis . , , , , ,

This stew has a good blend of flavors and textures. Serve over polenta, rice, or couscous.

2 Tbs. olive oil
1 cup red onion, chopped
2 cups green pepper, coarsely chopped
2 cloves garlic, crushed
1 cup mushrooms, sliced
1 medium eggplant, unpeeled, cut into 1-inch chunks (about 4 cups)
1 28-oz can crushed tomatoes
1/2 cup kalamata olives, pitted and sliced
1 15-oz can of garbanzo beans, drained
1 Tbs. rosemary, chopped
1 cup parsley, coarsely chopped

1. Heat oil in a large pan. Sauté onion and pepper until soft, about 10 minutes. Add garlic, mushrooms, and eggplant. Simmer, stirring occasionally, until eggplant is softened but not mushy, about 15 minutes.

2. Add tomatoes, olives, garbanzo beans, and rosemary. Simmer until heated through, about 10 minutes. Stir in parsley. Makes

spiced dal (lentil stew)

. India, stews & chilis .

There are myriad varieties of dal, many of which include lentils. The spices used in this dish can vary quite a bit and can include curry powder, garam masala, or even tamarind or mango. Dal is served often in Indian households (sometimes more than once a day).

Lentils are packed with fiber, complex carbohydrates, magnesium, folic acid, and iron, but they’re low in calories and fat. Lentils are high in protein – just add grains, nuts or seeds to your meal for a complete protein.

1 12-oz. package dried lentils, rinsed and drained
1 tsp. minced ginger
1/2 tsp. salt
3-4 Tbs. olive oil
1/2 large yellow onion, chopped fine
1 tsp. chili powder
Pinch of ground cloves
Dash of pepper
1/4 cup chopped fresh cilantro

1. Place lentils and ginger in large cookpot, cover with water, and bring to a boil. Reduce heat and simmer for 35 to 45 minutes until lentils are tender. Add salt.

2. In a separate pan, heat oil and sautè onions over medium heat until they start to brown (about 12-15 minutes). Reduce heat; add chili powder, cloves, and pepper; stir until combined.

3. Add onion mix to lentils in the cookpot and stir. Serve over a bed of rice and sprinkle with cilantro. You may want to add a dollop of vegan sour cream.

bbq veggie chili

. stews & chilis, USA . , , ,

Savor the smoky barbeque taste in this veggie chili. The Portobello mushrooms add a nice “meaty” taste.

2 Tbs. canola oil
1 large onion, chopped
4 garlic cloves, pressed or minced
2 stalks celery, trimmed and chopped
3 cups vegetable broth
1 28-oz. can diced tomatoes
1 Tbs. mustard
2 Tbs. sugar
2 tsp. chili powder
1/2 tsp. cumin
1 tsp. chipotle chiles in adobo sauce (more if you prefer a spicier flavor)
1 Tbs. molasses
1/2 tsp. salt
2 Tbs. apple cider vinegar
1 Tbs. vegan Worcestershire sauce (we used Annie’s)
1 15-oz. can chili beans, rinsed and drained
1 15-oz. can pinto beans, rinsed and drained
2 large Portobello mushroom caps, chopped

1. Heat canola oil in a large stewpot over medium heat. Sautè onion, garlic, and celery until onion is translucent. Add vegetable broth and tomatoes, and stir to combine.

2. Add next nine ingredients (mustard through Worcestershire sauce), and stir to combine. Increase heat and bring to a boil. Reduce heat to low; cover and simmer for 20 minutes.

3. Add chili beans, pinto beans, and chopped Portobello mushrooms. Stir to combine. Cover and simmer for an additional 15 minutes or until all vegetables are tender.

Serving suggestion: Serve with Beer Batter Bread.

caribbean vegetable stew

. Caribbean, stews & chilis . , , ,

Colorful and loaded with vitamins, this Caribbean stew reveals its African origins by the addition of yams, okra, and peanuts. It’s a flavorful blend of textures that pleases the palate. Try this dish served with slices of crusty bread and a crunchy salad — and maybe a colorful drink with a little umbrella in it.

1 large yellow onion, chopped
3 Tbs. olive oil
3 cups chopped cabbage
1/4 tsp. cayenne
1 Tbs. fresh ginger root, grated
1 14-ounce can vegetable broth plus 1 can water
3 small or 2 large yams, peeled and cut into 1/2-inch cubes
1 tsp. salt, or to taste
1 14-ounce can diced tomatoes
1 10-ounce package frozen, sliced okra
3 Tbs. fresh lime juice
2 Tbs. fresh cilantro, chopped
Chopped peanuts for garnish
Cilantro sprigs for garnish (optional)

1. In a large stewpot, sautè the onions in olive oil on medium heat for about 5 minutes.

2. Add the next five ingredients, including yams. Add water if necessary to cover vegetables. Cover pot and bring to a boil. Reduce heat and simmer on medium-low heat for 6-10 minutes, until yams are barely tender.

3. Add salt, tomatoes, okra, and lime juice. Simmer about 15 minutes, and then stir in cilantro.

4. Transfer the stew into a decorative serving dish, if desired. Sprinkle with chopped peanuts and a few sprigs of cilantro before serving.

italian vegetable stew

. Europe, stews & chilis . , , ,

A chickpea is a garbanzo is a …cece bean, if you’re in Italy! Thanks to Sue for this stew recipe.

2 Tbs. olive oil
2 potatoes, peeled and cubed
1 medium onion, chopped
1 clove garlic, minced or pressed
1 14-oz. can vegetable broth
2 15-oz. cans diced tomatoes
1 16-oz. package frozen cut Italian green beans (or fresh)
1 tsp. dried Italian seasoning
1/2 tsp. salt
Freshly ground pepper to taste
1 15-oz. can cece beans (chickpeas)
Pinch of sugar

Sauté potatoes, onion, and garlic in olive oil over medium heat, stirring occasionally, for 5-7 minutes or until onion is transparent and soft. Add broth and cook for 10 minutes. Add tomatoes, green beans, seasoning, salt, and pepper, and simmer over low heat. Cook 10 minutes, and then add cece beans and sugar. Simmer another 10 minutes, stir, and serve.