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Soup: Vegetable Bean Stew
With absolutely no meat, this tastes amazing alone or served alongside rice. Use fresh ingredients!
This recipe includes superfoods such as:
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1 large vidalia onion
3 large carrots
2 stalks medium celery
8 small button mushrooms
8 small red potato, in skin
12 leaves fresh basil
3 cloves garlic
1 cup dry lentils
30 oz tomato sauce, canned
14 1/2 oz diced red tomatoes, canned
5 tbsps extra virgin olive oil
60 fl oz water
1 tbsp dried parsley
1 1/2 tsps ground cumin
2 tsps dried red pepper flakes
2 tsps fresh ground black pepper
0.12 cup cornstarch
0.12 cup granulated sugar
2 tbsps salt
Instructions
1. Coarsely chop onion and mushrooms, mince the garlic. Set aside. Coarsely chop the celery, peel and chop the carrots, and wash (leave the skin on) and chop the red potatoes. Set aside.
2. In a large frying pan over high flame, heat olive oil. Reduce flame to medium and sauté onions, garlic, and mushrooms with a bit of salt until onion becomes translucent, stirring occasionally. Do not burn the garlic!
3. Add in parsley, ground cumin, red pepper flakes, and black pepper. Mix thoroughly and let cook for another 10 to 15 minutes covered stirring occasionally. Move pan off the burner and keep covered.
4. In a large sauce pot, combine tomato sauce, diced tomatoes, salt and water. Place over high flame and bring to a rolling boil, stirring occasionally.
5. Add the carrots, celery, red potatoes, lentils, basil and sugar to the sauce, along with the contents of the frying pan. Mix thoroughly.
6. Reduce heat to medium/low and simmer covered for 2.5 hours stirring once every 15 to 20 minutes.
7. Remove pot from heat and add cornstarch slowly while stirring to prevent clumping. Serve hot.
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Serving Size: 15
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 201 kcal | ||
| Fat 5.12 g | ||
| Carbohydrate 33.94 g | ||
| Protein 6.58 g | ||
| Iron 236 mg | ||
| Calcium 76 mg | ||
| Monounsaturated Fat 3.39 g | ||
| Polyunsaturated Fat 0.72 g | ||
| Saturated Fat 0.72 g | ||
| Sodium 1311 mg | ||
| Sugar 7.51 g | ||
| Potassium 902 mg | ||
| Vitamin A 849 mcg | ||
| Vitamin C 721 mg | ||
| Fiber 7.6 g | ||
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