Meatless Stew
Ingredients
- 4 medium potatoes of choice chopped
- 8 oz cremini mushrooms stems removed and pressed and mushrooms sliced
- 1 small onion diced
- 1 shallot minced
- 4-6 cloves garlic minced
- 2 medium carrots cut lengthwise then sliced in half moon shapes (I will demonstrate)
- 1/2 lb cut green beans (I suggest frozen)
- 1/2 cup frozen peas thawed
- 1 cup fine chopped kale (optional)
- 1/2 can tomato paste
- 1/2 cup Tamari sauce low sodium
- 1 tsp dry oregano
- 1 tsp rosemary
- 1/2 tsp thyme
- 4-6 cups water - enough to just cover all of the vegetables
- 1-2 T Nutritional yeast
- Salt/pepper to taste
Instructions
- Heat a nonstick or stainless steel pan medium heat. Add in the mushroom, onion and carrot and sauté for about 3 to 4 minutes until the onion starts to get translucent. (The mushrooms will release some liquid as they sauté, as they are small sponges).
- Add the garlic and sauté for another minute until fragrance.
- Keep a cup of water nearby to handle any sticking of the vegetables to the pan. Use splashes of one tablespoon or so each time.
- Add in the half can of tomato paste and whisk around the pan along with your herbs and sauté for about 30 seconds. Add in your green beans and potatoes and 4 cups of water and the Tamari sauce.
- Stir, cover and cook about 15 minutes on low, but be sure it’s simmering and stir occasionally (Once you learn the Instant pot during your wellness weekend with me, this will all go straight in to the pot bar the thawed peas and nutritional yeast).
- Check the carrots for tenderness as well as the potatoes and green beans and if they’re nice and tender, turn off the pot and add the peas, kale, thawed, green beans and nutritional yeast. If not done simmer another 5 minutes or until desired tenderness.
- If your sauce is not as thick as you want it from the tomato paste, do the same thing we did with the cornstarch by adding a tsp to a cup with a tablespoon of water, whisk to dissolve and add it to the pot. Continue until you have the desired thickness you want for the stew.
- Salt and pepper to taste. Garnish with parsley.
I started out several years ago watching Forks Over Knives, decided to “try out” the plant-based meal plan and had shockingly incredible results. I’ve never turned back. I have lost nearly 50 pounds, and that is just one side effect that me, my family, friends and clients have experienced after making the change.
Having been an incredible cook my entire adult life, I started my own personal chef service, NuYu Nourish, to extend my help to others. I interned under a celebrity chef, became a celebrity chef myself and have been expanding my reach and goals ever since! My plan follows strictly and simply those of Dr. Mcdougall, Dr. T. Colin Campbell and Dr. Esselstyn.
