Menestra Spanish Style Veggie Stew Vegan Too Food

MENESTRA (SPANISH STYLE VEGGIE STEW) (VEGAN TOO..!)

Steps:

• In a large pot, saute the onion and garlic in the olive oil over medium heat until translucent.
• Add the carrots, followed by the potato, the paprika, bay leaves and cayenne. Saute for a few minutes watching it doesn't stick or start to burn.
• All together you want 2 cups of liquid - use up the liquid from the tinned artichokes then top up with water to get 2 cups. Pour in the water, sherry and 1/2 tsp of salt. Cover and bring to a gentle boil, then reduce to a simmer for about 5 minutes.
• After a few minutes add in the mushrooms and bell pepper and let those simmer with everything for a few more minutes.
• Once the veggies are just tender, stir in the artichokes and peas. Simmer about 5 more minutes and adjust salt to your taste, turn the pepper grinder over the pot a few times and it's done. I like to let this simmer on a little longer so that the flavours really blend together. Serve topped with olives and parsley if you choose, and maybe some crusty bread on the side.

SPANISH VEGETABLE STEW

Steps:

• Heat the oil in a soup pot. Add the onion and sauté over medium heat until translucent. Add the garlic and continue to sauté until the onion is golden.
• Add the water, wine, potatoes, carrots, mushrooms, and paprika. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 15 to 20 minutes, or until the potatoes and carrots are tender. Add the asparagus and cook over low heat until it is tender but still bright green, about 10 minutes.
• Stir in the artichoke hearts, peas, and parsley. Season with lemon juice, salt, and pepper. Cook over low heat for 5 minutes longer. If time allows, let the stew stand off the heat for an hour or so. Heat gently before serving. If the stew is too dense, add just a bit more water, then adjust the seasonings.
• Per serving:
• Calories: 222
• Total fat: 5g
• Protein: 7g
• Fiber: 10g
• Carbohydrate: 37g
• Cholesterol: 0mg
• Sodium: 100mg

VEGGIE GUINNESS STEW (VEGAN)

Steps:

• Warm the olive oil in a large pan, add in the tofu and soy sauce and saute until slightly browned, about 5 minutes.
• Reduce the heat, add in the steak sauce and stir until the tofu is lightly coated. Remove the tofu from the pan with a slotted spoon and set aside.
• You should have some oil still in the pot, add in the tbsp of margarine (or a little extra oil), along with the onions, celery, carrots, potatoes and garlic and cook over medium heat for about 5-7 minutes, until the onions have softened and browned a little.
• Sprinkle the flour into the pot and stir well to distribute, allow it to cook for about a minute then reduce the heat and slowly add in the Guinness, followed by the broth.
• Add the thyme, sugar, salt and pepper and stir well.
• Add the tofu back in and leave everything to simmer until the Guinness reduces and stew thickens, about 40 minutes. Adjust seasoning if desired and enjoy!

CREAMY QUINOA, CORN, AND VEGETABLE STEW (VEGAN)

Steps:

• Blend corn until half pureed.
• In stockpot, sautee onion and carrot until the onion is transparent, about 5 minutes.
• Meanwhile, grind quinoa in a cuisinart or coffee grinder to a fine consistency.
• Add corn, vegetable stock and Herbamare and let simmer, uncovered, for 20 minutes.
• Add ground quinoa to pot, stirring frequently, for just a few minutes until it reaches a thick, porridge consistency.
• Add peas, nori, and soy milk and continue cooking until stew is heated through.
• Season with salt and pepper.

CROCK POT TOFU AND VEGGIE STEW

Steps:

• Combine all ingredients in crock pot and cook on low for 6-8 hours.
• Serve warm with rice, pasta, or biscuits.

PERUVIAN QUINOA STEW....(VEGAN/VEGETARIAN)

Steps:

• Rinse your quinoa really well. Place it in a pot with the water and cook, covered over medium heat, for about 15 minutes or until soft. Set aside.
• While the quinoa cooks, saute the onions and garlic in the oil for about 5 minutes over medium heat.
• Add in the celery and carrots. Continue to cook for about 5 more minutes, stirring often so nothing sticks or burns.
• Add in the bell pepper, zucchini and tomatoes, along with the spices (cumin, chili powder, coriander, cayenne and oregano). Let that blend together for just a few more minutes and then stir in the stock. Cover and simmer for about 15 minutes until the veggies are tender.
• Stir in the cooked quinoa and adjust the salt to taste. Just before serving, stir in the cilantro if you choose, or sprinkle on top.