ISO: Vegetarian Stews

[kima]

I would love to hear about everyones favorite vegtarian stew. Lokking forward to hearing from the most amazing group of cooks in the world. (flattery will get me recipes??)

[erinyyc]

I have a few vegetable stew recipes that I make quite often. They do use chicken broth though. I have not tried to substitute veg. broth, but I think it should still turn out quite good. Let me know if you would like a couple of recipes regardless of the broth!
Erin http://www.cookinglight.com/bbs/smile.gif

[alice*]

Kima: You eat seafood right? If so, I have a delicious seafood stew recipe which is actually more of a chunky soup but delicious nonetheless. Perfect with warm foccacia and green salad. Let me know if you are interested and if you even eat seafood...

[kima]

Yes I dp eat seafood-love it! I would appreciate both the recipes you two ladies have mentioned. Thankyou !

[kima]

Thankyou for the recipes. I have a great one using TVP chunks or seitan- it is an Italian stew. I can post it if anyone wants it. Be forwarned my typing skills are poor and I don't have Master Cook.
I have heard of okra but always avoid recipes with it. What is it exactly. I don't know if we can get it here in the outpost of Victoria. Alice have you seen it locally? That Seafood Stew looks great!!

[Susann]

Kima-I would love your recipe if you wouldn't mind typing it. Thanks in advance! http://www.cookinglight.com/bbs/smile.gif

[alice*]

Hey Kima,
I have actually never tried okra. Everyone I know is a little wary of it, as it has a reputation for being slightly slimy. It would probably be good if it were cooked the right way, and I've heard rumours that its all in the way it's cut... anyway, I think I have seen it at Thrifty's before (that's where we always shop, where do you shop?) It is a pod like thing, green and medium in size. Sounds scary, but I'll try it if you will, then we can compare reports http://www.cookinglight.com/bbs/smile.gif

[laughsandlaughs]

Here's a recipe I just love!! I serve it over rice (though it's really hardy enough to stand alone, I just love stew with rice...) I make changes on the recipe whenever I make it, but I've included the original first and at the bottom I've made notes of changes I've made (see ELIZABETH'S NOTES). Try it!

Ragout (Stew) Of Potatoes, Leeks, Asparagus And Mushrooms

Recipe By: One Dish Vegetarian by Maria Robbins, page 118
Servings : 4-6

2 T. extra-virgin olive oil, divided
1 pound Yukon Gold or fingerling potatoes scrubbed and cut into 1/2-inch dice
Salt -- to taste
2 large leeks--white and pale green parts only washed and cut crosswise into 1/2 inch slices
1 lb asparagus--trimmed and cut into 1-inch pieces
1/2 pound shiitake mushrooms, stems removed and caps quartered
1 cup fresh or frozen green peas
1 cup vegetable broth
1/2 cup dry white wine
Freshly ground black pepper -- to taste
1/4 cup finely chopped fresh parsley
2 tablespoons snipped chives

I love stews, ragouts, and fricassees. But I have always been one of those people who prefer the sauce and the vegetables to the meat. I started leaving the meat out of my stews several years ago when I found the original version of this recipe in Gourmet magazine (April 1995).
I have made it with many variations over the years and it remains a favorite in every
incarnation.

1. In a large saute pan or wok, heat 1 T. olive oil over high heat. Add the potatoes, sprinkle with salt, and saute, turning the potatoes over from time to time, for 8 minutes, until they are golden. Remove the potatoes and reserve.

2. Heat the remaining olive oil in the same pan, over medium heat, and add the leeks, mushrooms and asparagus. Saute for 3 or 4 minutes, stirring frequently, until leeks are lightly browned.

4. Add the vegetable broth and wine and reserved potatoes and peas and bring to a boil. Reduce heat to a simmer and cook for 5 to 8 minutes, until the potatoes are tender. Season to taste with salt and freshly ground black pepper. Garnish with parsley and chives and serve.

Variations:
Roast a head of garlic in the oven and cool. Squeeze out the roasted garlic paste and stir into the ragout at the very end. (YUMM!)

Stir in 1/4 cup heavy cream when the ragout is almost done. Reheat and serve.

ELIZABETH'S NOTES: Not all potatoes are created equal...even though I grew up with my mom always using baking potatoes for everything...stews, french fries, etc, I've learned better. Baking potatoes are very starchy, making them very fluffy when baked, but mushy when put into stews. Use the kind called for and your stew/ragout will be better.

For this dish I omitted the asparagus (none looked good at the grocery and my husband and I don't love it.) I substituted a cup of fresh sugar snap peas (ends trimmed) for the frozen peas. I also added 1 T. tamari (soy) sauce instead of salt and added 1 bay leaf and 1t. dried herbes de provence instead of the parsley and chives. I thickened it with 1 T. cornstarch blended with a little cold water and used the roasted garlic variation.

I added the potatoes back into the leek/mushroom mixture along with all other ingredients except the sugar snap peas and the herbs de provence. I simmered until potatoes were tender and the rice I was serving it with was done (about 25 minutes). Then I added the sugar snap peas, herbs de provence and the cornstarch slurry and let simmer 5 minutes until thickened and sugar snap peas were crisp tender. The leeks sort of melt and this is just SO good.

[cindyluwho]

Here's something kind of like a stew that I posted earlier. Sometimes when I make it it turns out more stew-like than casserole-like. I don't know if you eat dairy products, but you could omit the cheese if you don't (although it tastes alot better with the cheese!)...Sweet potato, spinach, and red pepper casserole (with or without quinoa). If you add the quinoa, I think this is a pretty complete meal, since quinoa is a complete protein and you are getting lots of vitamins from the veggies. And it tastes great, in my opinion!

Peel 6 large sweet potatoes and cut into 1 inch cubes. Cut 6 red peppers into 1 inch pieces. Cook sweet potatoes, covered, in about 1/2 cup of vegetable broth plus 1/4 teaspoon nutmeg for about 15 minutes. Toss in the red peppers and cook, covered, for about 5 minutes. Toss in about 1/2 pound fresh spinach and cook, covered, for about 5 minutes. Add salt and pepper to taste. Layer half of the mixture in a casserole dish, sprinkle with shredded cheddar cheese and parmesan cheese. Add the second half of the mixture, and sprinkle again with cheeses. Bake at 350 degrees for 30 minutes.

You can also layer the bottom with quinoa, which I often do. The way you prepare the quinoa is to wash 2 cups quinoa thoroughly in a strainer, then cook it with 3 cups vegetable broth until all the liquid is absorbed. Add salt and pepper to taste. Then layer this below the sweet potato mixture and proceed as above.

[kima]

Thankyou,thankyou for the stew recipes they look awesome (or wicked as the Naked Chef and my teen friends would say!!!!)
Alice was that a challenge re. the okra (haha). I will take you up on it soon! I too do most of my shopping at Thriftys- it is by far the best grocery store here- great service and product and they are very community minded (club grad etc.)I also like Mattick's Farm and the Big Barn Market as I find their produce prices better than Thriftys. Oxford Foods on Cook St. as the best canned good prices.
Anyway here is a wonderful Italian Stew from the cookbook of a very good friend of mine, Bryanna Clark Grogan. Bryanna is the ultimate foodie and has 5 vegan cookbooks published by THr Book Company. Many of her recipes are time consuming but as one of her guinea pigs I can vouch for their great taste!

Stifado
Basic Italian Stew
11/2c.dry textured soy protein chuks,reconstituted (see below)
Flour
1 tbsp. extra-virgin olive oil
1 tsp. roasted sesame oil
1 large onion, chopped
16 mushrooms,sliced
1c. celery chopped with tops
1/2 carrot, peeled and chopped
2 stalks parsley, chopped
2 cloves garlic,chopped
1 lb. ripe plum tomatoes, chopped or 1 (14ounce) can plum tomatoes with their juice
4 carrots, peeled and cut into fingers
2 c. water
1/2c. dry red wine
1 vegetarian broth cube
2 tsp. soy sauce
1 1/2tsp. Marmite (yeast extract)
1 tsp. dries thyme
1/2 tsp. rosemary
a bay leaf
pinch of sugar
salt and pepper

Dredge the reconstituted chuks in flour. Heat the oil in a heavy pot or Dutch oven over medium high heat. Brown the chuks in batches in the pot. Remove and set aside.
Add the onion to the pot and steam fry, adding a little water as necessary to keep from sticking until the onions start to soften. Add the mushrooms, celery 1/2 carrot, parsley and garlic.
Steam fry until the vegs. start to soften.
Add the chunks, tomatoes, carrots, water, wine bouillon cube, soy sauce, Marmite, herbs and sugar.
Simmer for about 2 hours. Add s&p to taste and sprinkle with Italian parsley.

The TVP chunks can be found at most health food stores(looks like dog food) and has an amazingly meat like texture and a pleasant, mild flavor.
Reconstitute them by cooking 11/2 cups dry chunks in 3c. water with 3 tbsp. soy sauce, 3 tbsp ketchup or tomato paste and 1 tbsp. nutritional yeast for 15-30 mins. depending how tender you want them. Drain before using and pat dry.
This is a great recipe that taste better the next day. It freezes very well. Hope you like it!

[Susann]

Thanks for the recipe, Kima!
-Susann
(Who is trying to figure out what yeast extract is)

[kima]

I thoght someone might ask about that ingredient- (Marmite). It is a thick, very salty paste popular in Australia. I can find it very easily here. It is used for flavoring. Health food stores carry it and so do regular stores here in Canada. It would probably be located where evr bouillon cubes are but you may have to ask. It adds a wonderful flavor to the stew- just don't add more than called for. Let me know if you find it where you live!

[alice*]

My whole family traditionally eats this on Christmas eve so we only seem to get it once a year! It is very simple yet delicious. If prawns are too expensive, don't worry about a whole pound, buy baby shrimp or even leave them out! It would be fine with out them.

Seafood Stew
2 Tbsp Olive oil (originally called for 1/2 cup but I just pour a little in the pan and it's fine)
5 cloves garlic, minced
1 lb red snapper, cut into pieces
1 cup carrot slices
1 (28 oz) can diced tomatoes, in their juice
1 (14 oz) can baby clams, in their juice
1 cup white wine
1 1/2 cups water or fish stalk
2 bay leaves
11/2 tsp oregano
11/2 tsp salt
1/2 tsp pepper
1 lb medium or large prawns peeled and deveined

Heat oil in large pot. Add garlic and saute 5 min. Add fish pieces and cook slightly. Add carrots, tomatoes, clams, wine, water and herbs. Blend well and bring to a boil. Turn to lower temp and simmer for about 15 min or longer until fish is cooked through and carrots just tender. Add shrimp and continue to cook about 5 min until done. Goes great with white wine, focaccia and green salad.

[lorilei]

This is an excellent recipe -- beautiful, beautiful flavors... and a delicious aroma http://www.cookinglight.com/bbs/smile.gif I like to serve it with flatbread or a nice french loaf.

AFRICAN VEGGIE STEW

1 cup chopped onions
1 cup sliced celery
1 medium sweet red pepper, sliced
4 cloves garlic, minced
1 tbsp all-purpose flour
1 tsp ground cinnamon
1/2 tsp curry powder
1/2 tsp ground cumin
1/4 tsp ground cloves
1/4 tsp turmeric
1 tsp ground red pepper
1 small eggplant, cubed
1/2 medium butternut squash, peeled and cubed
1 can (16 oz) whole tomatoes, drained and coarsely chopped
1/2 cup reduced-sodium vegetable broth
8 oz fresh or frozen and thawed whole small okra, stems trimmed
1 can (16 oz) chickpeas, rinsed and drained
1/4 cup raisins (or currants)
1/4 cup blanched whole almonds, toasted (optional)
salt and ground black pepper

Coat a Dutch oven with no-stick spray.

Warm over medium heat until hot. Add the onions, celery, sweet red peppers and garlic. Saute for 5 minutes, or until the vegetables are tender.

Stir in the flour, cinnamon, curry powder, cumin, cloves, turmeric and ground red pepper. Cook and stir over medium-low heat for 2 minutes.

Stir in the eggplant, squash, tomatoes and broth. Bring to a boil over high heat. Reduce the heat to low, cover and simmer for 10 minutes.

Stir in the okra, chickpeas, raisins and almonds (if using). Simmer for 10 to 15 minutes, or until the okra is tender. Season to taste with the salt and black pepper. Serve in shallow bowls.

YUM!

[jillmayre]

Stewed Tomatoes and Okra

When okra and tomatoes are cooked together in the South, the okra is usually cut up into thick slices and stewed with the tomatoes for a very long time. The result is like a thick gumbo. Here, the tomatoes undergo a brief preliminary cooking, then young, tender okra pods are added whole to the pot and cooked briefly. Less of their mucilaginous juices escapes into the tomatoes, resulting in a lighter and fresher flavor and texture.

Serves 4

2 tablespoons unsalted butter, or extra virgin olive oil
1 small yellow onion, peeled and chopped
2 large cloves garlic, peeled and minced
2 pounds fresh tomatoes, blanched, peeled, and seeded and coarsely chopped, about 2 cups, or 2 cups Italian canned
tomatoes, chopped
1 Bouquet Garni made with thyme and parsley
1 pound whole young okra, each no more than 3 inches long
Salt, cayenne, and black pepper in a peppermill
6-8 fresh basil leaves
Cooked brown rice

1. Put the fat and onion in a deep, lidded skillet, and turn on the stove to medium high. Sauté, tossing frequently, until the onion is translucent and softened, about 5 minutes. Add the garlic and continue cooking until it is fragrant, about a minute more. Add the tomatoes and bouquet garni, and bring to a boil. Reduce the heat to low, cover the pan, and simmer stirring occasionally to prevent sticking and scorching, for 20 minutes.
2. Meanwhile, wash the okra under cold running water, rubbing the pods gently to remove their fuzz. When the tomatoes have simmered for 20 minutes, raise the heat to medium and add the okra. Season with a healthy pinch of salt, a small one of cayenne, and a liberal grinding of black pepper. Stir well and let it simmer, uncovered, until the tomatoes are thick and the okra tender, about 20 minutes more. Turn off the heat, and remove and discard the bouquet garni. Taste and correct the seasonings. Tear the basil into small pieces and stir them into the tomatoes and okra. Serve at once over cooked rice.