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Anasazi Bean Stew with Cornmeal Dumplings

 

A savory bean stew that's made with delicious cornmeal dumplings which will satisfy your family's hunger.
105

Yield

4

servings

Prep

20

min

Cook

70

min

Ready

90

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

1 ½ cup anasazi beans
*
3 cups water
2 cups onions
chopped
1 cup celery
chopped
1 ½ cup carrots
sliced
1 each kombu
7" strip, rinsed
*
3 each bay leaves
*
2 teaspoons savory
dried
2 cups tomato purée (passata)
1 tablespoon balsamic vinegar
2 tablespoons soy sauce, tamari
low-sodium
½ cup cornmeal
¼ teaspoon sea salt
teaspoon baking powder
*
5 ¼ ounces tofu
extra-firm silken

Directions

Combine beans, water, onions, celery, carrots, kombu, bay leaves, savory and tomato purée in a large soup kettle. Bring to a boil, reduce heat and simmer until beans and vegetables are tender, about 45 minutes.

Remove kombu, slice into bite-size pieces and return to kettle. Stir in vinegar and tamari.

While the stew is cooking, prepare the dumpling dough (below). Bring stew to a slow boil over medium heat and drop tablespoonfuls of batter onto surface of stew. Cover and cook for 10 minutes.

Remove dumplings with a slotted spoon to a serving bowl. Stir stew to mix well. Ladle stew into individual serving bowls and top with dumplings.

Serve immediately.

Hints: For fresh tomato purée, place 3 to 4 medium-size tomatoes in a blender and blend until smooth.

Delicious with cooked greens and a tomato salad.

CORNMEAL DUMPLINGS: (Makes about 8 dumplings) In a medium-size mixing bowl, combine cornmeal, salt and baking powder. Blend tofu in a blender or food processor until smooth and creamy. Add tofu to cornmeal mixture and mix well.

Hints: Replace ½ cup all purpose flour for half of cornmeal.

STEW - Per serving: 526 cal, 31 g prot, 579 mg sod, 92 g carb, 6 g fat, 0 mg chol, 183 mg calcium DUMPLINGS - Per serving: 55 cal, 4 g prot, 125 mg sod, 6 g carb, 2 g fat, 0 mg chol, 51 mg calcium

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 502g (17.7 oz)
Amount per Serving
Calories 19513% of calories from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 756mg 32%
Total Carbohydrate 13g 13%
Dietary Fiber 7g 29%
Sugars g
Protein 18g
Vitamin A 171% Vitamin C 38%
Calcium 22% Iron 23%
* based on a 2,000 calorie diet How is this calculated?

 

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