Vegetarian - WW vegetarian soups and stews

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10-05-1999, 10:26 PM
Butternut & Tomato Soup
(From an Edensoy ad)

1 med. butternut squash, peeled & diced
2 c. soy milk
2 14.5-oz. cans diced tomatoes
1 to 2 tsp. salt (to taste)
1 Tbsp. fresh ginger, grated

Place squash in saucepan with soy milk. Simmer until squash is soft. Add 1 can diced tomatoes & puree with squash. Add second can of diced tomatoes, leaving in chunks. Heat; add salt & ginger. Serve warm, garnished with croutons & sliced scallions.

10-29-1999, 03:30 AM
Oooo, a vegetarian section!

Here is a really easy and delicious recipe for Spinach-Lentil Soup from a local supermarket. I have made it at least 20 times, great comfort food. Don't mind all the brand names posted.

Sorry, I have no idea of the points value.

11-04-1999, 03:20 AM
Speedy International Stew
from The McDougall Quick and Easy Cookbook

2 14.5 ounce cans stewed tomatoes
1 15 ounce can black beans, drained and rinsed
1 16 ounce can corn kernels, drained and rinsed

Place all ingredients in a medium saucepan and cook over medium heat for 5 minutes, stirring occasionally.

Makes 4 servings, 2 points each

Karen S
12-01-1999, 07:59 AM
* Exported from MasterCook *

Black Bean Chili

Recipe By : Weight Watchers Versatile Vegetarian
Serving Size : 1 Preparation Time :0:00
Categories : Beans And Legumes Grains And Cereals
Main Dishes, Vegetarian Soyfoods
Vegetables Soups & Stews

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup soybean grits
2 teaspoons vegetable oil
1 1/2 onions -- diced
1 green bell pepper -- seeded and diced
3 carrots -- diced
1 medium zucchini
halved lengthwise and sliced
1 tablespoon chili powder plus
1 teaspoon chili powder
3 garlic cloves -- minced
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
1 pinch ground cloves
28 ounces canned whole plum tomatoes
(no salt added)
15 ounces canned black beans -- rinsed and drained
2 tablespoons tomato paste -- (no salt added)
1/2 teaspoon freshly ground black pepper
1/2 teaspoon salt

Makes 4 servings

This recipe is an easy and delicious way to get more soy into your diet. Soybean grits are cracked toasted soybeans, sold in natural food stores.

1. In a small saucepan, bring the soybean grits and 3/4 cup water to a boil. Reduce the heat and simmer, covered, until the water is absorbed, about 40 minutes.

2. In a large saucepan, heat the oil. Add the onions and bell pepper; cook, stirring as needed, until softened, about 5 minutes. Add the carrots, zucchini, chili powder, garlic, cumin, cinnamon and cloves; cook, stirring, about 1 minute. Stir in the tomatoes, black beans, tomato paste, pepper, salt and soybean grits. Cook, covered, stirring as needed, until thickened, about 1 hour.

SERVING PROVIDES: 3 Fruit/Vegetables, 2 Protein/Milks, 1 Fat.

PER SERVING: 232 Calories, 5 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 547 mg Sodium, 39 g Total Carbohydrate, 14 g Dietary Fiber, 12 g Protein, 143 mg Calcium . 2 POINTS

Converted by MC_Buster.

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01-05-2000, 10:51 PM
Caribbean Vegetable Stew

2 cups chopped onion
1 tablespoon oil
3 cups chopped cabbage
1 fresh chile, minced (or 1/4 tsp cayenne, or to taste)
1 tablespoon grated fresh gingerroot
2 cups water
3 cups diced sweet potato (1/2" cubes)
2 cups undrained chopped fresh or canned tomatos
2 cups sliced okra (frozen ok)
3 tablespoons lime juice
2 tablespoons chopped fresh cilantro

Saute the onions for 4-5 minutes. Add cabbage and chile and continue to saute until the onions are translucent, about 8 minutes, stirring often.
Add the giner and water, bring to a boil. Add sweet potatos and salt, and simmer for 5-6 minutes, until potatos are just barely tender. Add tomatos, okra and lime, simmer about 15 minutes longer. Stir in the cilantro.

Serves 4 (unless you are me, then it serves 1 ). Points for whole recipe are 3 for the oil, plus 3 for every 10 oz of raw sweet potato that you add. The measurements above are pretty flexible, i often add a lot more cabbage and okra than it calls for, and less potato.

01-05-2000, 10:55 PM
Turkish Spinach and Lentil Soup

1 tsp olive oil
1 cup chopped onion
1-2 garlic cloves, minced
salt, black pepper and cayenne to taste
pinch dried rosemary (or more, to taste)
2 cups (more or less) stock or water
1 1/2 cups cooked or canned lentils
1/4 cup raw bulgar
1 tomato, chopped
1 tbsp tomato paste
2 cups fresh spinach, chopped

Saute onion, garlic and spices for a few minutes, till softened. Add stock or water, bulgar, tomato, and tomato paste, simmer 5-10 minutes. Add lentils and spinach, cook till heated through and spinach is wilted. Add extra water or stock to reach desired consistancy.
2 huge filling bowlfuls, about 4-5 points per.

01-19-2000, 11:55 AM
I forgot to mention that this soup/stew was so good that even my kids liked it!! Usually I can count on leftovers for days of lunches for myself, but this stuff just disappeared!!!

* Exported from MasterCook *

Vegetarian Harira -- 4 points

Recipe By : LA Times, December 22, 1999
Serving Size : 8 Preparation Time :2:00
Categories : Soups And Stews

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
2 onions -- sliced
28 ounces tomatoes, canned -- crushed
2 teaspoons ground turmeric
1/4 teaspoon ground ginger
1/4 teaspoon ground cinnamon
20 sprigs cilantro
20 sprigs Italian parsley
8 threads saffron threads -- Spanish
-- lightly toasted
1/2 cup whole wheat berries
7 cups chicken broth -- or vegetable broth
1 cup lentils -- rinsed, picked over
15 ounces garbanzo beans, canned -- drained and rinsed
1 teaspoon salt
fresh ground black pepper
1 large egg -- optional,
-- lightly beaten
3 tablespoons lemon juice -- optional
cilantro leaves, whole
lemon wedges
crusty bread

Heat oil in large soup pot over medium-high heat. Fry onions, stirring occasionally, until golden, 4 to 5 minutes.
Meanwhile blend tomatoes, tumeric, ginger, cinnamon, cilantro, parsley and saffron in blender. Add to onions, cover and bring to rolling boil over high heat. Lower heat to medium, add wheat berries and broth and cover tightly. Cook until wheat berries are fairly tender, 1 to 1 1/2 hours.
Add lentils and garbanzo beans with liquid. Cover and cook until lentils are tender, 20 to 25 minutes.
Ten minutes before serving, lower heat to simmer and season with salt and pepper to taste. Just before serving, beat egg with lemon juice in small bowl and add to soup, stirring with long wooden spoon until mixture forms strands. Ladle harira into individual soup bowls. Top with cilantro and serve immediately with lemon wedges and crusty bread.

According to the Times: 8 servings. Each serving: 268 calories; 1203 mg sodium; 1 mg cholesterol; 6 grams fat; 39 grams carbohydrates; 16 grams protein; 2.94 grams fiber.

Look for Whole wheat berries at natural foods stores.

These simplifications helped: 1) just use canned crushed tomatoes and add with spices, omitting the blender step; 2) use only 2 teaspoons olive oil, or use olive oil spray; 3) use brown rice or Kashi instead of wheat berries; 4) omit saffron; omit egg & decrease lemon juice.
With these modifications the MasterCook nutrition info is 339 calories; 5.5 g fat; 14.7 g fiber; 23.4 g protein; 1820 mg sodium !!! ; 244 mg calcium.
4.3 points

When I made this, I added 1.5 cups chopped celery and 1.5 cups chopped carrots. This would not change the nutrition information significantly, but would, of course, make the serving sized larger.
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NOTES : From "The Vegetarian Table: North Africa" (Chronicle Books, 1996)

[This message has been edited by midlife (edited 01-18-2000).]

[This message has been edited by midlife (edited 01-19-2000).]

[This message has been edited by midlife (edited 01-23-2000).]

01-20-2000, 07:36 AM
Hearty Kale-Quinoa Soup

2 onions chopped
2 garlic cloves, minced
2 celery stalks, chopped
1 lb mushrooms chopped
10 cups veggie broth
3/4 cup quinoa
1/3 cup pearl barley
1/3 cup lentils
3 carrots, sliced
3 Tbsp tamari (soy sauce)
2 tsp dried dill weed (or 2 Tbsp fresh)
1/4 cup chopped parsley
4 cups kale, chopped coarsely

Saute onions garlic and celery in veggie broth until the onions are translucent. Add the mushrooms and cook 5 min.

Add the broth, tamari, quinoa, lentils, barley and carrots to the pot and bring to a boil over high heat. Reduce heat and add dill. Simmer one hour.

Add parsley and kale and simmer another 10 min.

This soup really thickens up - you can add some more broth if you want it less stew-like.

01-20-2000, 07:41 AM
Tomato Lentil Stew over Quinoa

(I'd use about one Tbl. of oil instead of three to reduce points dramatically.)

2 cups lentils, washed
2 large onions
5 large tomatoes
3 Tbsp. canola oil
3/4 tsp salt
1 1/2 tsp marjoram
1 1/2 tsp savory

In a medium-large saucepan boil lentils in water for about 30 - 40 minutes (or until thoroughly cooked). While these are cooking, chop onions and tomatoes. In a very large skillet or pan, saute onions until they are just about cooked (mostly translucent). Add tomatoes and stir occasionally. Crush the marjoram and savory in your palm and rub together to release the flavor, and add to the pan. Add the salt. When it seems the tomatoes are fairly stewy and cooked, add the cooked, well drained lentils (which by this time should be done). Cook together for a few minutes to get an even mixture.

To cook quinoa, boil two parts water to one part quinoa. Add grain. Cover and lower to a simmer. Cook for 15 minutes. Stir and let sit covered off the heat for ten minutes before serving.

[This message has been edited by missphoebe (edited 01-19-2000).]

01-21-2000, 01:32 AM
Barley Bean Soup

From: Prevention's Healthy Ideas
Preparation time: 15 minutes
Cooking time: 1 hour, 10 minutes

Per serving:
Calories: 210
Fat: 3.9 g. (17% of calories)
Fiber: 6.6 g.
Cholesterol: 0 mg.
Sodium: 375 mg.

1 tbsp canola oil
3 celery ribs, diced
3 carrots, diced
1 1/2 cups chopped onions
9 cups low-sodium vegetable stock
3/4 cup medium pearled barley
3 garlic cloves, minced
1 tbsp low-sodium soy sauce
1/4 tsp hot-pepper sauce
1 can (19 oz) cannellini beans, rinsed and drained

In a 4-quart saucepan over medium heat, warm the oil. Add the celery, carrots and onions. Cook, stirring frequently, for 6 to 7 minutes, or until tender.

Add the stock, barley, garlic, soy sauce and hot-pepper sauce; bring to a boil. Reduce the heat to low; cover and simmer for 50 minutes to 1 hour, or until the barley is just tender.

Stir in the beans; simmer for 5 to 10 minutes, or until heated through.

01-25-2000, 08:25 AM
Serves 4 to 6

237 cal.
3 fat gram

1 T. olive oil
1 small red onion,diced
3 garlic cloves, minced
2 c. diced portobello mushrooms
1 small green pepper, chopped
1 tsp. salt
1/2 tsp. white pepper
6 C. vegetable stock (or chicken)
6 oz. tomato paste
1 1/2 cup lentils
1 bunch basil, carsely chopped
1/2 c. dry sherry

Heat the olive oil in a large soup pot and saute the onion, garlic, mushrooms, green pepper, salt and white pepper together for about 5 minutes. Add the stock and tomato paste to pot and mix well completely blending in the tomato paste. Stir in the lentils and bring to a boil. Then lower heat, cover and cook over medium-low heat for 15 min., stir occasionally. Add the basil and simmer with the pot covered 15 min. Add extra salt and pepper to taste. Serve in bowls and float one tablespoon of dry sherry on top of each bowl.

I modified this recipe by using a bunch of spinach , basil being scarce this time of year, though I did put small amount of basil as well. I baked an eggplant by cutting it in half lengthwise and placing cut edges down on a baking sheet, (put a couple slits in the skin too) sprayed w/ Pam - 350 for 20 minutes or until skin shriveled. I let it cool and seeded it, chopped and peeled and put in stew the last 15 minutes. I poured some good size dollops of red wine vinegar in at the last minute and did not use sherry.

01-25-2000, 08:34 AM
From Vegetarian Times

4 servings
58 cal., 1 g. fat

This recipe is a homeopathic cure for colds and stuffiness. Inhaling the vapors while it is warming is suggested.

28 oz. vegetable broth
1 head garlic, peeled
1 med. onion, quartered
1 1/2 T each, minced fresh parsley and cilantro
1 tsp. each, minced fresh mint and basil leaves
1 tsp. curry powder
1/4 tsp. red pepper flakes
Salt to taste
1 T. fresh lemon juice

1. In a medium saucepan, combine all ingredients except lemon juice. Bring to a boil over high heat, then reduce heat and simmer, covered, for 30 minutes. Remove from heat and let cool somewhat.
2. In a food processor or blender, puree soup in batches. Return to saucepan, add lemon juice, and reheat. (For a clear broth, pour soup through a strainer lined with cheesecloth.)

02-02-2000, 07:41 AM
Recipe adapted by: Me!
3 servings
1 clove minced garlic
half diced onion
1 cup chopped kale
1 cup sliced mushrooms
1 medium carrot sliced
half diced zuchini
1 cup chickpeas
19oz can diced tomatoes with chili peppers
1\4 cup cider vinegar
1\4 cup raisins
1 t basil, bay leaves, cumin, curry,
pinch cayenne pepper
1 t veg oil

* 3 tortilla shells-I used dempsters low-fat whole wheat
In a med sauce pan over medium\high heat, saute onion and garlic in oil. When onions are clear, add carrots, cook 4 mins, and zuc and mushrooms. Cook for about 3 min. turn heat down to med\low heat, add tomatoes and chickpeas, herbs\spices, and vinegar, stir well. turn heat down to low heat and allow to simmer for about an hour to thicken (you could simmer for less).

Serving Suggestions: Place tortilla shells in a bowl in the oven and bake at 350 until browned, place stew in tortilla bowl, eat stew, then eat bowl. Watchout the glass bowl will be HOT!!
WW points:entire recipe is about 8 points, without the shells. One shell is 2 points, so I guess the whole thing is about 5 points.

02-12-2000, 10:37 PM
* Exported from MasterCook *

California 3-Bean Chili

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
1 cup onion -- chopped
1 green bell pepper -- coarsely chopped
1/2 cup red wine
14 1/2 oz canned tomatoes -- broken up
15 oz black beans -- drained and rinsed
15 oz red kidney beans -- drained and rinsed
15 oz canned pinto beans -- drained and rinsed
4 teaspoons chili powder
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon seasoned pepper
2 teaspoons sugar
1/2 teaspoon salt

Heat oil in large saucepan over mmedium-high heat. Add onion and green
pepper, cook 5 minutes, stirring often. Stir in remaining ingredients.
Reduce heat and simmer 20 minutes, stirring occasionally.

"WW Points = 8.5"
"6 cups"

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Per serving: 634 Calories (kcal); 7g Total Fat; (9% calories from fat); 26g fiber; 36g Protein; 108g Carbohydrate; 0mg Cholesterol; 618mg Sodium
Food Exchanges: 6 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

02-18-2000, 06:10 AM

You have so many good recipes. Thank you for sharing them with us. I seem to remember a recipe for beefless beef stew that I saw at one time, but I can't find it now. I think it is one of yours. If so could you repost it?



02-19-2000, 01:27 AM
I hope it's this one!

Beefless Stew

Modified from Linda McCartney's Home Cooking
Serves 4

4 medium carrots, chopped
4 medium potato, cubed
2 cloves garlic, crushed
2 stalks celery, chopped
1 tablespoon light margarine
4 1/2 ounces TVP chunks (textured vegetable protein found at healthfood stores)
1 can chopped tomato (16 ounce)
2 cups beef stock
2 tablespoons Worcestershire sauce
salt and pepper to taste

Prepare vegetables. Melt margarine, lightly brown onion. Add other veggies and sauté for a few minutes. Add TVP chunks and brown for 3 minutes over low heat. Add tomatoes and enough stock to cover mixture. Season with Worcestershire sauce, salt and pepper.

Simmer 30 to 40 minutes or until thick and well cooked. Add stock if mixture seems dry.

If you are vegetarian substitute vegetable stock for beef stock and soy sauce for Worcestershire sauce.

Each serving has 215 kcal, 1.8 grams fat, and 9.9 grams fiber. = 2 WW points.

02-19-2000, 05:15 AM
Thanks Mimi!

I don't think this is the one that I was thinking of, but it sounds good. I think I'll give it a try. The one I recall was baked in the oven and didn't include TVP. Kelly, If you read this, I'm still looking for that one!

02-22-2000, 09:48 PM
I don't remember it at all. I do alot of copy and paste recipes from other sites. Sorry. If I see it I'll post it.


03-22-2000, 10:58 AM
I ran across this recipe; haven't made it in awhile but it is a fav of mine. I'll have to make it again soon. My WW leader gave it to me a few years back.

Exotic Mayan Stew

2 tsp. oil
1/2 c. chopped onion
1/2 c. diced bell pepper
1-16 oz. can diced tomatoes, undrained
1-15 oz. can hominy, undrained
2 tsp. Mexican seasoning
1/2 tsp. ground cumin
1/2 tsp. ground oregano
1 c. water
1-4 oz. can diced green chilis
1 lite tofu, extra firm (cut in small cubes)

Saute onions & pepper in oil til tender (~ 4 min.). Add all ingredients except green chilis. Bring to a rapid boil. Reduce heat; simmer 10 min. Remove from heat & stir in chilis.

Makes 6 servings. 2 points per serving. Enjoy!! Dee

03-31-2000, 07:45 AM
Sorry I have not put this into Mastercook and figured points yet, but I guarantee you this is the BEST lentil soup you have ever eaten! And, it's vegetarian!!

Original Lentil Soup
From: Mollie Katzen’s “Moosewood Cookbook”

Yield: 6 servings

3 cups lentils, any type
7 cups water or stock (more as needed)
1 to 2 Tbl. canola oil or butter
1 cup chopped onion
1 cup minced celery
1 cup chopped carrots
1 Tbl. minced garlic
1 ½ to 2 tsp. salt
black pepper to taste
a few pinches of dried herbs (thyme, oregano, or basil)
2 medium-sized ripe tomatoes, chopped
2 Tbl. dry red wine (optional)
2 Tbl. fresh lemon juice
2 Tbl. molasses or brown sugar
Red wine vinegar for the top
Minced scallions for the top (optional)

Place the lentils and water in a soup pot or Dutch oven. Bring to a boil, lower heat to a simmer, and let cook until the lentils are mushy (about 45 minutes). Add more water as needed, until the soup is your favorite consistency.

Heat the oil or melt the butter in a medium-sized skillet. Add the onion, celery, and carrots, and sauté over medium heat for about 10 minutes. Add the garlic, 1 tsp. salt, pepper, and herbs of your choice, and sauté about 5 minutes longer. Transfer to the lentils.

Stir in the wine, if desired, the lemon juice and the molasses or brown sugar. Taste to correct seasonings, then simmer for at least 15 minutes longer. Serve hot, with a little vinegar drizzled onto each serving, and a sprinkling of minced scallions on top, if desired.

06-13-2000, 09:38 AM
Hello to all!
Does anyone have a good recipe for Vegetarian Chili. All I have been able to find is stuff that you add water too and it wasn't that great! But I have heard that vegetarian chili is very good. I was thinking about something with kidney beans and tomato's. So if any one has a recipe please share.

Thank you,

06-14-2000, 03:45 AM
I don't have a recipe for veggie chili but I did try a box mix that was very good. It's made by Fantastic Sams and you add kidney beans and chopped tomatoes. It was very filling and quite tasty. My WW leader said that 1 cup was 1pt. That sounded too good to be true but I didn't bother to figure it out. I found this item in the health food section of my grocery store.
Hope this helps.


06-17-2000, 10:02 AM
I got this recipe from a friend. I don't know the points or anything. I don't even know how many servings it makes. I haven't made it but have tried it and it is good.


1 cup chopped onion
2 cans of beans (any kind)
1 can tomato soup
1 can kernel corn
3/4 cup water

1/4 cup fresh parsley
1 cove crushed garlic or more if wanted
1/2 teaspoon worcestershire sauce
3 tblsp chili powder (4 if want spicy)
2 bay leaves
1/2 tsp lemon juice
1/4 tsp tabasco sauce
1 can diced green chilis

Sautee onion until limp. Add remaining ingredients and simmer covered 20 - 25 minutes and remove bay leaves.

Hope this is what you want.

07-04-2000, 03:11 AM
My favorite easy chili doesn't really even use a recipe. I'm not much of a cook, so simply opening a few cans does it for me.

Lightly saute chopped onions and garlic in a pot. Dump in cans of beans. (I use kidney, pinto and black beans, and you can drain them or not.) Add stewed or diced tomatoes (with their juice.) and some canned or frozen corn. Add in salsa to taste, along with some cumin if you want a traditional chili flavor.

Life beats down and crushes the soul, and art reminds you that you have one. ---Stella Adler

kt marie
07-20-2000, 11:45 PM
I got this chili recipe at my WW meeting. It is quick, easy & I think it tastes pretty good. You can also easily halve it to make a smaller amount.

Crock Pot Chili

1-12 oz bag Morningstar Farms Burger Style Crumbles (this is not a meat product)
2-28 oz cans stewed tomatoes
2-15 oz size(I think) cans Hormel low-fat chili (I use either the Turkey or Vegetarian chili)
1 tablespoon chili powder

Mix together in a crock pot (or a pot on the stovetop)& heat and serve.

I think it is about 2 WW points for a soup bowl. Very low in fat & high in fiber.

kt marie

02-27-2001, 08:31 AM
Posole with Red Chile Pods
from Deborah Madison's "Vegetarian Cooking for Everyone"

2 1/2 cups dried posole
1/2 onion
2 large garlic cloves, peeled and smashed
3 dried red New Mexican chile pods or guajillo chiles (I used mild)
1 tsp dried oregano, preferably Mexican
Salt and freshly milled pepper
Garnishes: finely shredded cabbage, thin tortilla strips, diced avocado, lime wedges, chopped cilantro, diced white onion, toasted dried oregano, crumbled queso fresco or feta

Cover dried posole with boiling water and let stand for a least an hour or overnight. Drain the posole and combine 4 quarts water with all the ingredients, except the salt, pepper, and garnishes, in a soup pot. Bring to a boil, then lower the heat and simmer, covered, until the posole is tender and many of the kernels have opened up or flowered like popcorn, about 2 hrs. (I basically simmered mine all day) (This flowering gives it another name--popcorn soup.)
time can vary a great deal from brand to brand-it could be done in 1 1/2 hrs or take as long as 3.) Season with 2 tsp salt about halfway through, then season with salt and pepper to taste when finished.

Ladle the posole into bowls with some of the broth. Pile a lofty nest of shredded cabbage or tortilla strips over each bowl of posole, then spoon the remaining garnishes around the sides. Or arrange the garnishes on a platter and let everyone help themselves.

This stuff is unbelievabley good, very earthy.

03-27-2001, 04:46 AM
* Exported from MasterCook *

Tunisian Passover Stew

Recipe By: 1,000 Jewish Recipes, p15
Serving Size: 6 Preparation Time: 0:00
Categories: 6 Points Main Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 Tsp Paprika
1 Tbsp Olive Oil
2 C Water
1 Tbsp Tomato Paste
2 Lg Sweet Onions -- Halved & Sliced
4 Lg Garlic Clove -- Chopped
3 Whole Carrot -- Diced
1 Med Turnip -- Peeled And Diced
3 Stalks Celery -- Diced
10 Oz Spinach Leaves
2 Whole Zucchini
1/3 C Parsley
1/3 C Cilantro
1 Whole Cayenne Pepper -- Diced
1 Dash Nutmeg -- Or To Taste
2 Whole Matzo Crackers -- Break 1 In Pieces
1 1/2 C Fava Beans -- 2 C Frzn/Or Lima Bns
1 Lb Fresh Peas -- 1 Cp Frozen

1. Combine oil, water, and tomato paste in a large enamel-lined casserole
or stew pan. Whisk to blend. Bring to a simmer over low heat. Add onions,
garlic, carrots, turnip, celery, salt, and peppers and mix well. Raise
heat and bring to a boil. Cover and cook over low heat stirring from time
to time for 30 minutes. Add spinach, Fava beans, and zucchini and return
to a boil. Cover and cook 30 minutes or until veggies are tender. Add peas
and cook 5 to 10 minutes or until tender.

2. Taste stew and adjust seasoning. Reserve 1 tbl parsley and 1 tbl
cilantro for garnish. Add remaining parsley and cilantro to stew and cook
5 minutes. Add pepper and nutmeg. Taste and adjust seasoning. Put matzo
pieces on top, stir gently, cover and let stand 1 to 2 minutes to
soften. Sprinkle with reserved parsley and cilantro and serve.

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NOTES : If you can't find tomato paste, use tomato sauce and reduce water
by 1/12 cp/6 servings

03-28-2001, 04:23 PM
OK folks, I think I've now got a Kosher recipe. Here is what I think it looks like. Comments and suggestions very much appreciated.

Thanks so much everyone for helping me with this. I'll let you know in a week or so how it goes with our crowd.

* Exported from MasterCook *

Tunisian Passover Stew Revised

Recipe By : 1,000 Jewish Recipes, p15 with modifications by ala and the 3FatChicks group (especially MillieB and LuvMyGirl)
Serving Size : 6 Preparation Time :0:00
Categories : 3 Points Main Dish Passover

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 Tsp Paprika
1 Tbsp Olive Oil
2 C Water
1 Tbsp Tomato Paste
2 Lg Sweet Onions -- Halved & Sliced
4 Lg Garlic Clove -- Chopped
3 Whole Carrot -- Diced
1 Med Turnip -- Peeled And Diced
3 Stalks Celery -- Diced
10 Oz Spinach Leaves
2 Whole Zucchini
1/3 C Parsley
1/3 C Cilantro
1 Whole Cayenne Pepper -- Diced
1 Dash Nutmeg -- Or To Taste
2 Whole Matzo Crackers -- Break 1 In Pieces
8 Oz Sweet Potato -- Peel And Cubed
1 Lb Eggplant -- 1 Cp Frozen
1 Whole Rutabaga
1/4 Lb Mushroom -- Sliced

1. Combine oil, water, and tomato paste in a large enamel-lined casserole
or stew pan. Whisk to blend. Brind to a simmer over low heat. Peel and
chunk therutabaga. Add rutabaga, onions, garlic, currots, turnip, celery,
salt, and peppers and mix well. Raise heat and bring to a boil. Cover and
cook over low heat stirring from time to time for 30 minutes. Add spinach
,eggplant, mushroom, sweet potato, and zucchini and return to a boil.
Cover and cook 30-40 minutes or until veggies are tender.
2. Taste stew and adjust seasoning. Reserve 1 tbl parsley and 1 tbl
cilantro for garnish. Add remaining parsley and cilantro to stew and cook
5 minutes. Add pepper and nutmeg. Taste and adjust seasoning. Put matzo
pieces pieces on top, stir gently, cover and let stand 1 to 2 minutes to
soften. Sprinkle with reservey parsley and cilantro and serve.

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NOTES : If you can't find tomato paste, use tomato sauce and reduce water
by 1/12 cp/6 servings

01-11-2003, 05:44 PM
1 can crushed tomatoes
1 pkg low salt taco seasoning
1 can kidney beans
1-2 c shredded cabbage
1/2 onion, chopped
1/2 c chopped carrots
4 c lf beef broth

saute veggies in nf spray. add other ingredients. top with 1TB nf sourcream.
yummy, hearty, spicy and filling!

01-14-2004, 03:18 PM
how big is a serving of this??

07-30-2006, 10:57 PM
3 hour stew
put any amount of veggies you enjoy in a pot, then add 24 oz. tomato juice and 1q tspn corn starch. simmer 3 hours. :) glen

07-19-2008, 08:43 PM
1 can crushed tomatoes
1 pkg low salt taco seasoning
1 can kidney beans
1-2 c shredded cabbage
1/2 onion, chopped
1/2 c chopped carrots
4 c lf beef broth

saute veggies in nf spray. add other ingredients. top with 1TB nf sourcream.
yummy, hearty, spicy and filling!

I made this recipe for dinner tonight-SO GOOD! I added my own variations-I love onion so i chopped up a whole large onion, replaced the beef broth with veggie broth, and i was out of kidney beans so i replaced it with black beans. Great! I cook for myself-so i have lots of leftovers for lunch this week!

Jennifer 3FC
10-19-2009, 02:35 PM
This is a Cooking Light recipe for Soup Beans coming in at 5 points for a very filling bowl. I'm making it for dinner tonight. My mother, who has made thousands of pots of beans the old fashioned Southern way (pork fat), loves this version better than any she's had.

Cooking Light Savory Soup Beans

Though this humble dish is traditionally made with bacon, the smoked paprika gives this vegetarian version a similar smoky, savory flavor. You can order it online at .

8 servings (serving size: about 1 1/2 cups)

3 cups dried pinto beans
2 tablespoons olive oil
3 cups finely chopped onion
2 teaspoons Spanish smoked paprika
6 garlic cloves, minced
7 cups water
2 bay leaves
2 1/2 teaspoons salt
Sort and wash beans; place in a large saucepan. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain.

Wipe pan dry with a paper towel. Heat oil in pan over medium-high heat. Add onion, paprika, and garlic; sauté 4 minutes or until tender. Stir in beans, 7 cups water, and bay leaves; bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beans are tender. Stir in salt. Discard bay leaves. Remove from heat; partially mash beans.

Nutritional Information
Calories: 289 (14% from fat)
Fat: 4.4g (sat 0.7g,mono 2.7g,poly 0.7g)
Protein: 14.8g
Carbohydrate: 49.6g
Fiber: 15.8g
Cholesterol: 0.0mg
Iron: 4.6mg
Sodium: 739mg
Calcium: 98mg

5 points per bowl.

01-05-2013, 10:36 AM
I made this the other night, delicious and perfect for a chilly winter evening!

Slow Cooker South Indian Lentil Stew

2 cup(s) dry lentils -- red variety
15 oz canned diced tomatoes
10 oz chopped frozen spinach -- thawed and drained
4 cups vegetable broth
1 small onion -- minced
1 Tbsp ginger root -- fresh, minced
1 Tbsp minced garlic
1 Tbsp curry powder
1 tsp mustard seed
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp cayenne pepper
1 Tbsp kosher salt
2 tsp sugar
2 tsp fresh lemon juice
1/3 cup cilantro -- fresh, minced

Combine all ingredients, except lemon juice and cilantro, in a slow cooker. Cook until thick and creamy and lentil are soft, about 3 hours on high or 6 hours on low. Season to taste with more salt and pepper, if desired; stir in lemon juice and cilantro

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Serves 6; Per 1-cup Serving; 6 PointsPlus Value