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This is an easy, quick recipe that's very flexible re ingredients, and nutritious.
It could be made without the potatoes, and served with rice, (preferably brown), or pasta (I'm not keen on this, since it's made from nearly white flour, also I think we eat plenty of wheat products already).
About the only essential ingredient would be the onion/s!
INGREDIENTS.
1 -2 potatoes, scrubbed and diced;
2-3 carrots, sliced (cut them in half lengthways first to stop the slices rolling away);
OR 1 -1 1/2 cups diced pumpkin or squash, or swede turnip (rutabaga);
1 -2 onions, peeled and diced;
1 - 1 1/2 cups chopped cabbage, or broccoli headlets, cut up, or frozen or fresh peas or green beans, or any other suitable green;
1 cup chopped celery tops;
1 x1 lb (450 g)can soybeans, red kidney, butter, canellini, borlotti, blackeye, garbanzo (chickpeas), lentils, or similar pulse, OR 1 -2 cups home cooked pulse (a pressure cooker is best for this); OR 1 1/2 cups diced firm tofu (soycheese).
OR 1 -1 1/2 cups reconstituted TVP;
1 -2 cloves garlic (may be omitted);
1 small or large can chopped/crushed tomato (or 2 -3 cups diced fresh tomatoes)(may be omitted).
Herbs and spices -suggest paprika-to taste (actually this dish has a deal of natural flavour);
Salt to taste;
2 -3 tbsp. cooking oil, preferably olive (pure, virgin or extra virgin);
2 cups water.
METHOD.
Heat pan or saucepan, add oil, then onions and saute a few mins. with spice/s. Add potatoes, carrots or turnip/rutabaga, bring to boil, then simmer about 5 mins. Add pumpkin/squash (as appropriate), and rest of ingreds., allow to simmer till done, about 10 mins.
Hint: Cook with the lid on the pan or pot, this stops excessive water loss, so you can cook with less water, so obtaining more flavour and nutrition.
Serve with wholemeal bread and olives!
SERVES 4 -6.
Nutrition Note. This dish should provide complex carbohydrates, proteins, good oils, minerals and vitamins, fibre, besides all those disease-fighting substances that scientists keep discovering in the good food that God gave us, & that's cooked or processed as little as possible!
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