Date: 29 Jul 1993 10:31:06 -0400
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***** Hearty Bean and Vegetable Stew *****
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Categories: VEG: Vegan Crockpot
Calories per serving: 170 Number of Servings: 12
Fat grams per serving: 0.3 Approx. Cook Time:
Cholesterol per serving: 0 Marks: E
INGREDIENTS ------------------------------------------------------------
1 lb beans, assorted, dry
2 cup vegetable juice
1/2 cup dry white wine
1/3 cup soy sauce
1/3 cup apple or pineapple juice
vegetable stock or water
1/2 cup celery -- diced
1/2 cup parsnips -- diced
1/2 cup carrots -- diced
1/2 cup mushrooms -- diced
1 onion -- diced
1 tsp basil, dried
1 tsp parsley, dried
1 bay leaf
3 clove garlic -- minced
1 tsp black pepper -- ground
1 cup rice or pasta -- cooked
DIRECTIONS ------------------------------------------------------------
Sort and rinse beans, then soak overnight in water.
Drain beans and place in crockpot. Add vegetable juice, wine, soy
sauce, and apple or pineapple juice. Cover with vegetable stock or
water; the amount added depends on whether you prefer a soup (more
liquid) or a stew (less). The juice adds just a tad of sweetness and
the soy sauce adds depth and the tang of salt.
Cook at high for 2 hours. Add vegetables, herbs, and spices, and cook
for 5-6 hours at low until carrots and parsnips are tender. When
tender, add rice or pasta and cook for one additional hour.
NOTES: For beans use 3 or 4 kinds, such as: black, red kidney, pinto,
baby lima, lentil, and green and/or yellow split peas.
Source: Dr. Dean Ornish's Program
*** Recipe Via Compu-Chef (tm) ***
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***** Israeli Wheat Berry Stew *****
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Categories: VEG: Vegan Crockpot
Calories per serving: Number of Servings: 8
Fat grams per serving: Approx. Cook Time:
Cholesterol per serving: Marks: E
INGREDIENTS ------------------------------------------------------------
5 cup Trader Joe's maranara and the rest water
1 1/2 cup Great northern beans
1 cup wheat berries
6 small potatoes -- cut in half
1 large onion -- sliced
4 clove garlic -- minced
5 tsp cumin -- ground
3 tsp tumeric
1/2 tsp black pepper -- ground
2 green peppers
DIRECTIONS ------------------------------------------------------------
Mix together all ingredients in crockpot. Cook at high 8 to 10 hours.
Source: McDougall Cookbook - Volume 2
*** Recipe Via Compu-Chef (tm) ***
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***** Layered Dinner *****
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Categories: VEG: Vegan Crockpot
Calories per serving: Number of Servings: 8
Fat grams per serving: Approx. Cook Time:
Cholesterol per serving: Marks: E
INGREDIENTS ------------------------------------------------------------
6 potatoes -- sliced
1 large onion -- sliced
2 carrots -- sliced
1 green pepper -- sliced
1 zucchini -- sliced
1 cup corn, frozen or fresh
1 cup peas, frozen or fresh
----------Optional Vegetables----------
mushrooms
broccoli
green beans
----------Sauce----------
2 1/2 cups tomato sauce
1/4 cup tamari, low-sodium
1 tsp thyme -- ground
1 tsp dry mustard
1 tsp basil
2 tsp chili powder
1/2 tsp cinnamon
1/8 tsp sage
2 Tbsp parsley flakes
DIRECTIONS ------------------------------------------------------------
Layer vegetables in large casserole in order given.
Mix together ingredients for sauce and pour over vegetables.
Cook six hours at high or 12 at low.
Source: McDougall Plan
*** Recipe Via Compu-Chef (tm) ***
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***** Millet Stew *****
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Categories: VEG: Vegan Crockpot
Calories per serving: Number of Servings: 6
Fat grams per serving: Approx. Cook Time:
Cholesterol per serving: Marks: E
INGREDIENTS ------------------------------------------------------------
1 cup millet
4 cup water
2 onions - cut in wedges
2 potatoes - cut in large chunks
2 carrots - cut in large slices
1 cup celery - cut in large slices
1/2 lb mushrooms - chopped
2 bay leaves
1/2 tsp basil
1/2 tsp thyme
DIRECTIONS ------------------------------------------------------------
Toast millet in dry skillet for about 5 minutes. Stir constantly to
prevent burning.
Add all ingredients to crockpot and cook 4 hours at high or 8 hours at
low.
Source: McDougall Cookbook - Volume 1
*** Recipe Via Compu-Chef (tm) ***
From karpen@nrlfs1.nrl.navy.mil Tue Jul 27 17:29:55 1993
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***** Potato Stuffed Cabbage *****
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Categories: VEG: Ovo Crockpot
Calories per serving: Number of Servings: 8
Fat grams per serving: Approx. Cook Time:
Cholesterol per serving: Marks: E
INGREDIENTS ------------------------------------------------------------
1 head cabbage
5 lb potatoes -- peeled
2 onions
1/2 cup rice, raw
1 tsp dill, dried
1/4 tsp black pepper -- ground
2 egg whites
1 can tomatoes (28 oz)
1 apple -- peeled and sliced
1/4 tsp ginger, dried -- ground
DIRECTIONS ------------------------------------------------------------
Parboil cabbage and separate the leaves. Slice off part of the heavy
stalk of each leaf by slicing parallel to the leaf (do not cut into
the leaf).
Grate potatoes, small inner leaves of cabbage, and one of the onions.
Mix together. Add rice, dill, and black pepper. Beat egg whites
until frothy and add to potato mixture.
Set aside two or three of the largest leaves. Fill each remaining
cabbage leaf with approximately 2 Tbsp of the potato mixture. Fold up
bottom of leaf, then fold in the sides, and roll up. Secure with
toothpick if necessary.
Slice the reserved leaves and line the bottom of crock pot with them.
Slice second onion and layer on top of cabbage. Add tomatoes, apple,
and ginger. Place rolled stuffed cabbages into pot.
Cook at low heat for 4 to 5 hours.
Source: The Pritikin Program
*** Recipe Via Compu-Chef (tm) ***
From: Lisa Corsetti lisa@zeppelin.llnl.gov
Cauliflower and Potato Curry
----------------------------
4 Cups potatoes, peeled and quartered
1 small cauliflower, cut into florets
a pinch of asafetida
3/4 tsp ground turmeric
1/2 tsp chilli powder
1 1/2 tsp ground cumin
3/4 tsp salt
big pinch of sugar
2 tomatoes, chopped
1 1/4 cups water
1/2 tsp garam masala
1/2 cup wheat berries (optional)
Method:
Add all ingredients to a crockpot and cook on low for
approximately six hours. If you're adding wheat berries,
cook them on high with an additional cup of water for an
hour, then add remaining ingredients and cook on low.
With the wheat berries, if things start drying out, add
more water.
From: bjornson-robert@cs.yale.edu
Rob's Veggie Chili
===========================
olive oil
1-2 large yellow onions, diced
2 cloves garlic, minced
1 red pepper, diced fairly large
1 green pepper, diced fairly large
2 28-oz. cans crushed tomatoes
1 T. cumin
1 tsp. cayenne (or to your taste)
1 package frozen corn
2 cans black beans (or any other kind of beans
you like - chickpeas work well too)
1-1.5 C. picante sauce (Shotgun Willie's green
sauce -- very hot -- works well)
salt to taste
grated cheddar, if desired
cashew nuts, if desired
Saute onions in the olive oil. (**I used cooking wine instead to
cut out the fat). Add garlic a bit later.
After onion and garlic are have turned golden brown,
add cumin, cayenne, and whatever other spices you might
like. Fry for a couple of minutes.
Next, add the peppers, saute them for a few minutes.
Put the crushed tomatoes, corn, beans and picante sauce
into the crock pot, and add the onion mixture.
Cook on low about 10 hours.
Serve with grated cheddar and cashew nuts, if desired.
NOTE: I didn't have room in my crockpot for 2 cans of crushed
tomatoes, and I had to cut back a little on the corn too,
so you will have to vary the sizes above depending on the size
of your crockpot.
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