SAVORY WINTER STEWS
By Jacqueline Dunnington
Tasty, aromatic vegetarian stews win high honors as satisfying one-dish meals enjoyed the world over. This collection of savory stews is drawn from international and American kitchens and runs the gamut from exotic delights to those that are hearty farmhouse simplicity at its best.
When most people think of stew, they think of a meat-based dish. Is the vegetarian deprived of the pleasure of a steaming bowl of stew that has been simmering in a pot until all the ingredients are perfectly blended? The answer is — not at all!
Enjoy the stews that follow. They all can readily be doubled or even tripled.
RANCH STYLE CHILI
(Serves 4)
From the Southwest comes a great stew that can be prepared in less than half an hour.
1 cup onions, coarsely chopped
1 large clove garlic, crushed
2 Tablespoons olive oil
2 teaspoons chili powder
Salt to taste
1/2 cup fresh cilantro, chopped (or 1/4 cup dried)
Pepper to taste
2 cups tomato sauce
3 cups cooked pinto beans
1 cup (approx.) water mixed with bean liquid
In deep stew pot, saute onions and garlic in heated oil until soft. Drain excess oil. Turn down heat, add all seasonings and tomato sauce. Stir in beans and liquid. Cook at least 20 minutes in partially covered pot. Serve bubbling hot with whole wheat crackers.
Total calories per serving: 289
Fat: 8 grams
CORN STEW
(Serves 6)
A steaming bowl of corn stew makes a hearty dish.
1 cup onions, finely chopped
1 large green pepper, finely chopped
1 large red pepper, finely chopped
2 Tablespoons corn (or olive) oil
2 cups canned tomatoes
2 cups fresh (or canned) corn kernels
1 teaspoon pepper
2 teaspoons salt
1 cup nearly-cooked brown rice along with the cooking water
1/2 cup fresh parsley, chopped
Dash of hot pepper sauce to taste
Heat oil in deep stew pot and add onions and peppers slowly. Sauté until soft, stirring often. Drain excess oil. Add tomatoes, corn and seasonings. (Save parsley until end.) Cover pot, stew slowly for at least 20 minutes. Add rice and water. Cook until done to taste. Stir in parsley and hot pepper sauce. Serve with slices of avocado.
Total calories per serving: 153
Fat: 6 grams
PROVENCAL VEGETABLE STEW
(Serves 6)
This is a flavor-packed adaptation of classic ratatouille.
1-1/2 cups onion, finely chopped
1 large clove garlic, crushed
2 Tablespoons olive oil
2 cups zucchini, diced
2 cups eggplant, peeled and cubed
2 cups green pepper, seeded and diced
2 cups canned or fresh tomatoes
1 Tablespoon dried basil, crumbled
1 small bayleaf, crumbled (optional)
Salt and pepper to taste
1/2 cup toasted wheat germ
In a deep stew pot, sauté onions and garlic in heated oil until soft. Add all other vegetables, except the tomatoes. Cook over medium-low heat, turning mixture often, until all the ingredients are tender. Add tomatoes and seasonings. Cover pot and simmer at least half an hour. Serve hot or cold and garnish with wheat germ.
Note: Leftovers make an ideal pita pocket filling.
Total calories per serving: 124
Fat: 6 grams
POTATO, CARROT AND GREEN BEAN DISH
(Serves 4)
This is a chunky and hearty stew that is easy on the budget.
3 cups unpeeled and boiled potatoes, cubed
1 cup unscraped carrots, cut in thin rounds
2 cups water
1 Tablespoon oil
2 medium onions, coarsely chopped
Salt to taste
2 cups fresh green beans, slivered
1/4 cup fresh parsley, chopped
Pepper to taste
Place potatoes and carrots in deep stew pot. Cover with water and bring to a boil. Turn heat down to simmer. Cook until all vegetables are soft (about 30 minutes).
Meanwhile, heat oil in separate skillet. Add onions and salt. Lightly brown onions. Add onions to stew pot, along with beans. Simmer another 12 minutes. Stir in parsley and pepper. If at any time the stew seems too dry, add hot water sparingly. You can also add a dash of paprika for color. Serve with a tossed salad.
Total calories per serving: 181
Fat: 4 grams
FRENCH MOCK "LAMB" STEW
(Serves 6)
This recipe takes a bit of time, but is well worth the effort. Tofu replaces lamb in this version.
1 pound tofu, cut in 1-1/2" cubes
1/3 cup soy sauce
Pepper to taste
1 cup onions, chopped in long slivers
1 Tablespoon olive oil
1 cup carrots, cut in thin rounds
1 cup tomato wedges, drained
1 cup boiled potatoes, diced into small cubes
Salt and pepper to taste
1 packet of favorite herbs in a cheesecloth bag
1 cup vegetable broth
1/2 cup fresh (or frozen) green peas, shelled
Dip cubed tofu in soy sauce and dust all sides with pepper. Set on lightly-oiled baking sheet and bake at 350 degrees for 30 minutes. Turn once during the process so that all sides are browned evenly. Set aside.
In a deep-sided skillet, brown onions in heated oil. Lower heat and stir in carrots, tomato wedges, potatoes, salt, and pepper. Introduce herb packet while adding broth.
Cover and let stew simmer for at least 45 minutes. Stir several times. Uncover and add peas. Simmer until they are tender. Stir in tofu mixture and serve piping hot. Don't be afraid to add your own touches, as the French always do, such as parsley, a cooked turnip, or whatever pleases your fancy. The idea of stew is to be creative!
Note: This stew needs no side dish. However, oatmeal cookies and fruit are the ideal final touches.
Total calories per serving: 166
Fat: 6 grams
FRUIT HOT POT
(Serves 6)
This is an elegant, virtually fat-free stew for dessert. Serve this stew at parties.
2 cups fresh (or canned) pineapple chunks in natural juice
2 cups fresh (or canned) apricot halves in natural juice
2 cups fresh (or canned) figs in natural juice
1-1/2 cups mixed juices from above
1/2 cup raspberry jam
1 lemon studded with 6-8 cloves
1 stick cinnamon
1/2 cup seedless raisins or currants
Drain enough juice from each fruit to yield about 1-1/2 cups liquid. Place all the fruit (except raisins or currants) in deep oven-proof pot. Add juices, jam, lemon, and cinnamon. Blend well with wooden spoon and bake at 325 degrees or simmer over lowest heat for at least 30 minutes. Remove the lemon and cinnamon. Mix in raisins or currants and set aside (covered) until plumped by juices. Serve warm, topped with slivered almonds, if desired. If more tartness is desired, a few drops of lemon juice will work.
Note: Cooked prunes, peach halves, or pitted cherries can replace any of the fruits, as long as three different fruits are used.
Total calories per serving: 252
Fat: 0.3 grams
Jacqueline Dunnington is a freelance writer from Santa Fe, New Mexico.
