Hearty Stew
Yield
6 servingsPrep
30 minCook
4 hrsReady
4 hrsIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| ½ | cup |
chickpeas (garbanzo beans)
dry |
|
| ½ | cup |
red kidney beans
dry |
|
| 2 | quarts |
water
|
*
|
| 1 | large |
yellow onion
sliced |
*
|
| 2 | each |
garlic cloves
crushed |
|
| 2 | tablespoons |
soy sauce, tamari
low sodium |
|
| 2 | teaspoons |
curry powder
|
|
| 2 | each |
parsnips
scrubbed, sliced |
*
|
| 2 | each |
carrots
scrubbed, sliced |
|
| 1 | each |
zucchini
cut in chunks |
|
| ½ | cup |
pasta, whole-wheat macaroni
uncooked |
*
|
| ¼ | cup |
cracked wheat (bulgur)
uncooked |
|
| 1 | tablespoon |
lemon juice
|
|
| 2 | cups |
spinach
fresh |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 118 | ml |
chickpeas (garbanzo beans)
dry |
|
| 118 | ml |
red kidney beans
dry |
|
| 2 | quarts |
water
|
*
|
| 1 | large |
yellow onion
sliced |
*
|
| 2 | each |
garlic cloves
crushed |
|
| 3E+1 | ml |
soy sauce, tamari
low sodium |
|
| 1E+1 | ml |
curry powder
|
|
| 2 | each |
parsnips
scrubbed, sliced |
*
|
| 2 | each |
carrots
scrubbed, sliced |
|
| 1 | each |
zucchini
cut in chunks |
|
| 118 | ml |
pasta, whole-wheat macaroni
uncooked |
*
|
| 59 | ml |
cracked wheat (bulgur)
uncooked |
|
| 15 | ml |
lemon juice
|
|
| 473 | ml |
spinach
fresh |
|
Directions
Soak both types of beans overnight in a pan filled with water, just covering the beans.
Canned beans do not work in this dish.
The cooking liquid from the dry beans makes a rich, flavorful stock which makes for the base of the stew.
Place the beans in a large pot with the water.
Soak overnight, or bring to a boil, cook for 2 minutes, turn off heat, and let rest for 1 hour.
Then add the onion, garlic, soy sauce, and curry powder.
Bring to a boil, reduce heat, and cook for 2 hours.
Meanwhile, prepare the rest of the vegetables and set aside.
Place the parsnips in a small amount of water in a small saucepan.
Cook until soft, about 15 minutes.
Cool. Place in a blender or food processor and process until smooth.
When beans are almost tender, add the puréed parsnips and the carrots and zucchini.
Cook for 30 minutes, then add the pasta and bulgur.
Cook an additional 15 minutes.
Stir in the lemon juice and spinach and cook about 5 minutes.
Serve at once.
