HEARTY BEAN SOUP

Unbelievable heaping, helpings of protein. So nutritious. 
This is the first time I have ever used cashews
in a soup, what a great twist. ENJOY!

• 1    Can tomatoes 28 oz. (796 mL) 
• 1    Can red kidney beans 14 oz. (398 mL)
• 1    Can baked beans 14 oz. (398 mL)
• 1    Can garbanzo (chick) beans 14 oz. (398 mL)
• 3    Onions, chopped
• 2    Green peppers, chopped
• 2    Celery stalks, sliced
• 1     Zucchini, medium halved lengthwise and sliced
• 1/2 Cup water (125 mL)
• 2     Cloves garlic, minced or sliced
• 2     tsp. chili powder (10 mL)
• 1/2 tsp. dried basil, crushed (7 mL)
• 1/4 tsp. pepper (1 mL)
• 1      Bay leaf
• 1/2  Cup cashews or peanuts, unsalted (125 mL)

In a large, heavy saucepan, combine all ingredients except nuts.
Bring to a boil.  Reduce heat, cover and simmer about 1 hour or until vegetables are tender.  Add nuts. Heat through. Remove bay leaf before serving.

NOTE: Omit peppers and celery, and use a can of stewed tomatoes instead, if you want to save time.
     

     
BEEF AND VEGETABLE STEW

Stews are an ideal way to serve a 4 oz portion of meat without appearing skimpy.  With the addition of vegetables, this not only stretches the meat but also increases the fiber;  add a potato (boiled with skin) per person and the fiber content increases to 10g per serving.

This savory stew tastes even better the second day when flavors have had a chance to blend.  Serve with mashed or boiled potatoes or over hot noodles.

When making any kind of stew, make it a day in advance and refrigerate.  Any fat will solidify on the surface and then can easily be removed.

• 1 1/4       lb. boneless stewing beef
• 2              tbsp. all-purpose flour
• 1               tbsp. vegetable oil
• 2               c. water
• 3               onions  (quartered)
• 1                bayleaf
• 1                tsp. thyme
• 1/2            tsp. marjoram or oregano
• 1                tsp. salt
• 1/4            tsp. freshly ground pepper
• 1                tsp. grated orange rind
• 1                lb. potatoes or turnips
• 5                carrots
• 1                c. frozen peas
• 1/4            c. chopped fresh parsley
  
  Salt and freshly ground pepper

Cut all visible fat from beef and discard.  Cut beef into about 1 inch/2.5 cm cubes.  Coat beef with flour, using up all flour.  In a heavy pan, heat oil over medium-high heat.  Add beef and cook, stirring, until brown on all sides.

Pour in water and bring to a boil, scraping up any brown bits from the bottom of the pan.  Add onions, bay leaf, thyme, marjoram, salt, pepper, and orange rind.  Cover, and simmer for 1 1/2 hours.

Cut potatoes or turnips into 3/4 inch/2.5 cm pieces (you should have about 3 cups).  Scrape carrots and cut into 1 inch/2 cm pieces.  Add carrots and potatoes to pan, cover and simmer for 40 minutes or until vegetables are tender.  Add peas, parsley, and salt and pepper to taste.  Simmer until peas are hot. Remove bay leaf before serving.

Makes 6 servings.

Calories per serving: 220
Grams fat per serving: 9
Fiber: Excellent
Niacin and vitamins A and C: Excellent
Iron: Good

 

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