Spanish Vegetable Stew (Menestra)

Sorry I haven’t posted any new recipes lately – dealt with a bad case of bronchitis and some other issues. Now it’s time to get back to it…so here’s an awesome recipe that I tried just today. It was delicious!

Spanish Vegetable Stew

 

 

 

 

 

 

 

 

= INGREDIENTS =

1 large onion, chopped
5 cloves garlic, minced
3 cups vegetarian broth
2 carrots, sliced
2 medium red potatoes, cut in 1/2” chunks
2 tablespoons sweet paprika
2 bay leaves
pinch cayenne, or to taste
1 cup dry sherry
1 red bell pepper, cut in 1/2” chunks
1 8-ounce box mushrooms, quartered
1 14-ounce can artichokes, drained and cut in bite-size pieces
1 cup frozen peas
1 tsp Sea Salt (or regular Salt)
1 tsp Black Pepper

Cooked whole grain of your choice.

= DIRECTIONS =

1. Combine the onion, garlic and bouillon in a large pot. Bring to a boil, reduce the heat and simmer 5 minutes while preparing the other vegetables.

2. Add the carrots, potatoes , spices and sherry. Return the liquid to boiling, then reduce the heat and simmer until the vegetables are just tender.

3. Add the bell pepper, mushrooms and artichokes and simmer 5-10 minutes.

4. Stir in the peas, cook an additional 10 minutes to get those flavors going.

Serve over the whole grains of your choice.

 

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Kevin’s Tuscan-Style Tofu Minestrone

This is another experiment from my kitchen. It’s an awesome twist on an old favorite of mine.

Kevin's Tuscan-Style Tofu Minestrone

Kevin’s Tuscan-Style Tofu Minestrone

Prep Time: 15 mins | Cook Time: 1 hr | Servings: 6 | Difficulty: Medium

== INGREDIENTS ==

2 16 oz cans Cannellini Beans, undrained
1/2 cup Olive Oil
4 cloves Garlic, minced
1 medium Onion, chopped
1/4 cup fresh Italian Parsley, chopped
2 stalks Celery, chopped
1 12oz jar/can Marinated Artichoke Hearts
1 28oz can Plum Tomatoes, chopped and undrained
1 sprig fresh Rosemary
1 bay leaf
1 pkg Firm Tofu, drained and cubed
1  1/2 cups Water
1 cup Kamut (soaked overnight) – optional
1/2 tsp Sea Salt

Ground black pepper

== DIRECTIONS ==

1. Drain tofu and cut into 1/2″ cubes (small bite sized pieces). Set aside.

2. In a medium to large pot, add Olive Oil, Garlic, Onion, Rosemary and Bay leaf over medium heat. Cook for 5 minutes or until onions are softened.

3. Add Celery and Tomatoes, bring to a boil then reduce heat and cook for 15 minutes over medium-low heat.

4. Add the Water, Kamut, Beans, Artichoke Hearts and Parsley, bring to a light boil, reduce heat and simmer for 30 minutes over medium-low heat. Stirring occassionally to prevent sticking/burning.

5. Add tofu and gently stir to combine. Cook for 5-10 minutes over low heat.
Serve with freshly ground black pepper. Be careful not to serve the Rosemary sprig.

 

UPDATE (5/30/14) : Added 1 1/2 cups of water, sea salt and increased the garlic to 4 cloves (up from 3). Also added Kamut, a whole grain (which is totally optional). You can get Kamut from most natural food stores, like WholeFoods or you can order it from Amazon too. Just make sure to follow the instructions on the package with regards to soaking the grain in water overnight (very important – cuts down on cooking time).