Warm and Healthy Stew Shared with Friends = Pure Fall Comfort
At the most recent Wind River retreat, I had the pleasure of preparing dinner for a beautiful group of survivors. It was rainy and crisp outside so a warm toasty meal was Oh-So-Right!
Our menu included Spiralized Zucchini, Tuscan Stew, & Baba Ganoush; A vegetarian dinner with a mix of mushrooms, greens, onions, beans, quinoa and veggies.
Here are the recipes for you to enjoy!
Tuscan White Bean Stew
1 pound dry cannellini beans
Water to cover the beans
4 cloves garlic
1 Tbsp. dried oregano
2 Tbsp. powered turmeric
1 Tbsp. dried basil
Salt/pepper to taste
1 cup red quinoa
1 to 2 boxes low sodium Veggie broth (Trader Joes brand)
1 – 2 Tbsp. olive oil
1 clove garlic, minced
1 red onion, halved and sliced
8 oz fresh shiitake mushrooms, sliced
4 (+) cups fresh greens, such as rainbow chard, kale, mustard greens, etc
Freshly grated parmesan cheese
Directions: Soak the beans overnight. Transfer to a crock pot and cover with water with
enough room for the beans to expand. Add garlic cloves, turmeric, oregano, and basil. Cook
on low for 6 – 7 hours or until tender. Season with Salt and pepper.
To prepare the stew, I like to use a large pot on the stovetop, to have more control of the heat.
Although, you can leave everything in the crock pot and add in ingredients.
To prepare on the stovetop, transfer 7 (+) cups of prepared beans to a large pot. Add veggie
broth then bring to a boil over medium high heat. (Can add additional veggie broth, making
sure to have enough liquid…approx. 1 ½ inches above the beans) Add quinoa. Reduce the
heat to medium and cook for 15 minutes. Meanwhile, add olive oil and garlic to a sauté pan
over medium high heat. Heat till fragrant then add the onion and mushrooms, sauté approx.
6 minutes over medium heat until the onions and mushrooms soften. After the quinoa looks
like it has sprouted, add the sautéed onions and mushrooms to the pot. Add in the greens.
The stew is ready to serve just after the greens have wilted. Add freshly grated parmesan and
ENJOY!
To use the crock pot. After the beans are cooked thoroughly, you can add in the additional
ingredients. Keep the setting on high. Remove several cups of the liquid, then add in the
veggie broth. (It will help keep the temp high to heat the broth first) Add the quinoa and
continue to cook for 20 minutes, Once the quinoa looks like it is sprouted, add in the sautéed onion,
mushrooms and greens. Serve as soon as the greens wilt. Add salt & pepper to taste.
Creativejuicesconsulting.com Creative Juices Consulting© 2015
Shiitake Baba Ganoush
Makes approx. 2 cups
1 large eggplant
1/4 cup lemon juice
1/4 cup tahini
2 tablespoons sesame seeds
2 cloves garlic, minced
1/2 cup shiitake mushrooms, sautéed in olive oil
salt and pepper to taste
1 1/2 tablespoons olive oil
Directions: Preheat oven to 400 degrees F (200 degrees C). Lightly grease a baking sheet.
Pierce the skin of the eggplant several times with a fork. Place pierced whole eggplant on baking sheet and roast for 30 to 40 minutes, turning occasionally, or until soft. Remove from oven, and place into a large bowl of cold water. Remove from water, and peel skin off. Place eggplant, lemon juice, tahini, shiitake, sesame seeds, and garlic in an electric blender, and puree.
Transfer eggplant mixture to a medium size mixing bowl, and slowly mix in olive oil. Season with salt and pepper to taste. Refrigerate for 3 hours before serving.
Eggplant Baba Ganoush
- For a delicious, fast shortcut, purchase a container of pre-made tahini sauce from Trader Joes. Roast the eggplant as stated above and add to the prepared Tahini. Voila! Simple, Healthy and TASTY!
Creativejuicesconsulting.com Creative Juices Consulting© 2015
Wind River Retreat, October 4th, 2015
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