Mexican summer stew
12 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 3 | cups | Vegetable stock |
| 3 | cups | TVP chunks |
| 1 | tablespoon | Ketchup |
| 2 | Onions; sliced 1/4\" thick | |
| 2 | teaspoons | Garlic; minced |
| 1 | cup | White wine |
| 6 | smalls | Zucchini; sliced 1/2\" thick |
| 4 | smalls | Yellow crookneck squash; sliced |
| 1 | Green bell pepper; cut in 1/2\" dice | |
| 2 | cups | Snow peas; trimmed |
| 3 | cups | Tomatoes; chopped |
| 3 | tablespoons | Low-sodium soy sauce |
| 3 | tablespoons | Chili powder |
| 1 | tablespoon | Ground cumin |
| 2 | cups | Fresh or frozen corn kernels |
| 1 | tablespoon | Cornstarch or arrowroot |
| ¼ | cup | ;water, cold |
| ¼ | cup | Fresh cilantro; chopped |
Directions
In a large saucepan, bring the stock to a boil. Add the TVP and ketchup and remove the pot from the heat.
Allow to rest for 10 minutes, or until all the liquid is absorbed.
Set aside.
In a large, nonstick saute pan, braise the onions and garlic in ½ cup white wine for 5 minutes, or until tender. Add the zucchini, squashes, green pepper, snow peas, tomatoes, the rest of the wine, soy sauce, chili powder, and cumin. Simmer for 5 to 10 minutes, or until the vegetables are just al dente. Drain the TVP and add it, along with the corn, and simmer for an additional 10 minutes.
While the stew is simmering during its final minutes, dissolve the cornstarch in ¼ cup cold water and add it to the stew. Stir until thickened. Garnish with cilantro and serve hot.
Serving size=1 cup
Source: Eat More, Weigh Less, by Dean Ornish, M.D./MM by DEEANNE