Pampering4life Health Recipes: Heart Healthy Vegan Stew

Heart Healthy Vegan Stew

 

 

 



Ingredients

1 tbsp extra virgin olive oil
2 small sweet onions, chopped
3 garlic cloves, minced
3 green onions, chopped
1 tsp ground cinnamon
1 tsp ground corriander
2 bay leaves (optional)
2 small zucchini, chopped
1 yellow pepper + 1 red pepper, chopped
3 carrots, peeled and chopped
4 cups organic vegetable broth (not low sodium), or more as needed
1, 28 oz can diced organic tomatoes (no added salt)
1/2 cup uncooked raw buckwheat groats, rinsed (or grain of choice)
1/2 cup uncooked pearled barley, rinsed (or grain of choice)
1/2 cup frozen Edamame (or bean of choice)
1.5 tbsp fresh lemon juice
2 tbsp minced fresh parsley
1/2 tsp garlic powder (optional)
5-10 shakes red pepper flakes, to taste
1/2 tsp kosher salt + Black pepper, to taste                                   

Directions:
1. In a large pot over low heat, add 1 tbsp olive oil and the chopped sweet onion, green onion, and minced garlic. Heat over low until translucent, about 5-8 minutes.
2. Stir in coriander, cinnamon, and two bay leaves and heat an additional minute or two. Now, add in the chopped vegetables (zucchini, peppers, carrots) and cook for about 5 more minutes. Add a bit more oil if necessary.
3. Stir in the diced tomatoes, vegetable broth, rinsed buckwheat and pearled barley (or grains of choice). Simmer on low-medium heat (dial 3-4) for 20 minutes, checking often to make sure it doesn’t burn or thin out too much. Add a bit more broth or water if necessary and reduce heat when needed.
4. After 20 minutes, add in the lemon juice and additional seasonings- all to taste (minced parsley, garlic powder, red pepper flakes, and salt & pepper). Cook for another few minutes, remove bay leaves, and serve with fresh bread. Makes over 10 cups. Freeze leftovers or store in the fridge.