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Saturday, October 3, 2009

Bountiful Autumn stew from Mcdougall newsletter

Lots of good veggies!! I love this different soup!! This toast below is not on the Mcdougall diet--you heat rosemary in oil to make the dipping oil and you toast some garlic bread in the pan you heated the oil in. NOTE__THIS BREAD WAS FOR THE GUYS! IT IS NOT ON MY DIET>

This is from the Mcdougall newsletter for this month. I used a gluten free vegetable broth by Pacific natural foods(it is sometimes hard to find gluten free ones):

Bountiful Autumn Stew

This vibrant stew takes advantage of many of the garden fresh vegetables available at this time of year. [note: make sure to cook the rice ahead of time]

Preparation Time: 20 minutes (need cooked rice)
Cooking Time: 45 minutes
Servings: 6-8

1 onion, chopped
1 teaspoon minced fresh garlic
1 teaspoon minced fresh ginger [note: I peel mine and keep it in the freezer--lasts a long time!]
4 cups vegetable broth
3 cups peeled and diced yams
2 cups tightly packed chopped kale
1 tablespoon soy sauce
1 teaspoon dry mustard
½ teaspoon crushed red pepper [I don't use this much--just a sprinkle!]
1 15 ounce can cannellini beans, drained and rinsed
2 large chopped fresh tomatoes
2 zucchini, chopped
2 cups cooked brown rice
1-2 tablespoons balsamic vinegar
Freshly ground pepper, to taste

Place the onion, garlic and ginger in a large pot with a tablespoon or 2 of the broth. Cook, stirring frequently, until onion softens and turns translucent. Add the remaining broth, the yams, kale, soy sauce, mustard and crushed pepper. Mix well, bring to a boil, reduce heat and simmer, covered for about 15 minutes. Add the beans, tomatoes and zucchini, return to a simmer and continue to cook for another 15 minutes. Stir in the rice, vinegar and pepper. Cook for another 10 minutes or so until flavors are well blended.

Hints: Since I usually have dinosaur (lacinato) kale growing in my garden, that’s what I use in this recipe. I usually remove the tough inner stem from any kale ......"

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