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Spring Vegetable Stew

By Recipes for a Healthier You Vegetarian Entrees
on April 17, 2012

Mediterranean Vegetable Stew Recipe

Still putting the finishing touches on the blog about the extremely powerful antibacterial, antiviral and antifungal properties of clove, both as an essential oil and a spice/herb. In the meantime, I came across this recipe and with AICR's permission I'm posting it for you. They are our information site for all things pertaining to cancer and nutrition. If you visit, take a minute to donate a little (or a lot) if you can. They are really making a difference in the world of cancer research and information. The original article is here.


Picture by permission from American Institute for Cancer Research (AICR)


Satisfying Spring Stew

This hearty one-pot is full of cancer-fighting vegetables and flavorful herbs and spices. Best of all each serving weighs in at only 300 calories and 6 grams of fat, making it a great dish to help you maintain a healthy weight. Butternut squash and carrots contain cancer-fighting carotenoids while onions and garlic pack quercetin and allixin —compounds that show the ability to slow tumor growth in the lab. Serve with hearty brown rice or whole-wheat couscous for the perfect New American Plate meal.

 Mediterranean Vegetable Stew

1 Tbsp. olive oil
1 large onion, chopped
1 cup low-sodium vegetable broth (low-sodium chicken broth may be substituted for a non-vegetarian dish)
1/2 tsp. chili powder, or to taste
1/4 tsp. ground cloves
1 tsp. cumin
1/2 tsp. cinnamon
1/2 tsp. ground paprika
1/2 tsp. ground turmeric
1/2 tsp. ground cardamom (or substitute 1 1/2 Tbsp. curry powder for spices from chili powder through cardamom)
1 lb. (2 cups diced) small butternut squash, peeled, seeded, cut into 1/2" cubes
1/4 cup raisins
2 carrots, cut into 1/4 inch slices
3 cloves garlic, minced
1 large zucchini, halved lengthwise, cut into 1/4" slices
1 (15-oz) can garbanzos, drained
1/4 cup pitted black olives, halved
3/4 tsp. salt
1/2 tsp. white or black pepper
1/4 cup chopped fresh parsley, divided
1-2 Tbsp. fresh lemon juice
3 cups cooked brown rice (whole-wheat couscous may be substituted)

Heat oil in a large pot over medium-high heat. Add onion. Cook until translucent, about 2 minutes. Add broth. Reduce heat to medium-low and simmer, stirring frequently, about 20 minutes.

While broth is simmering, combine spices in a mixing bowl then stir them into pot. Add butternut squash, raisins, carrots and garlic. Cover and continue simmering until vegetables are tender, about 25 to 30 minutes.

Let me know if you try it!

 


 

Artichoke and Bean Medly

By Recipes for a Healthier You Vegan Main Meals
on March 22, 2011

Artichoke and Bean Medley - Vegan

Below is a recipe that we've adapted from one we received from AICR (American Institute for Cancer Research). You can actually make this as a cold salad or a warm main dish. For more information on how VERY HEALTHY artichokes are, see our blog on The Mighty Artichoke, including cancer prevention benefits. 


RECIPE:

  • 1 cup of sweet onions (use green onions if making into a salad)
  • 1/2 cup of red bell pepper (chopped)
  • 1/2 cup sliced celery
  • 2 cloves of fresh garlic, minced
  • Large can of Italian tomatoes (chopped)
  • 1/2 cup of black beans (soaked overnight and cooked prior to using)
  • 1/2 cup of red kidney beans (soaked overnight and cooked prior to using)
  • 1 cup of canned green beans
  • 1 cup of red lentils (cooked - cooled if using as a salad)
  • 2 cans of artichoke hearts, drained and chopped into quarters
  • 1 tbsp olive oil 

Saute onions, celery and bell pepper until transparent in the olive oil.

Add minced garlic and continue to saute for a few minutes - don't burn the garlic (you'll be sorry.)

Combine the canned tomatoes (actually fresh would be really good here if they are available, just add fennel, oregano and thyme or your favorite Italian seasoning), the beans, and lentils with the onions, garlic and pepper.

Simmer on medium heat for about 5 to 10 minutes. Add the artichoke hearts, drained, and simmer for an additional 3 to 4 minutes. You can season with salt according to taste.

Serve in attractive casserole dish - I know you have one.

Artichokes already have a good deal of fiber and protein, by adding the beans and lentils we have greatly increased both the fiber and protein content.

Enjoy! Let us know if you try this, if you tweak it or what you think about it.

 

Ann


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