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Ингредиенты
- 1 1/2 c. Anasazi beans
- 3 c. Water
- 2 c. Minced onions
- 1 c. Minced celery
- 1 1/2 c. Sliced carrots
- 1 x strip (7") kombu, rinsed
- 3 x Bay leaves
- 2 tsp Dry savory
- 2 c. Tomato puree
- 1 Tbsp. Balsamic vinegar
- 2 Tbsp. Low-sodium tamari
- 1/2 c. Cornmeal
- 1/4 tsp Sea salt
- 1/8 tsp Baking pwdr
- 5 1/4 ounce Extra-hard silken tofu
Инструкции
- Combine beans, water, onions, celery, carrots, kombu, bay leaves, savory and tomato puree in a large soup kettle. Bring to a boil, reduce heat and simmer till beans and vegetables are tender, about 45 min.
- Remove kombu, slice into bite-size pcs and return to kettle. Stir in vinegar and tamari.
- While the stew is cooking, prepare the dumpling dough (below). Bring stew to a slow boil over medium heat and drop tablespoonfuls of batter onto surface of stew. Cover and cook for 10 min.
- Remove dumplings with a slotted spoon to a serving bowl. Stir stew to mix well. Ladle stew into individual serving bowls and top with dumplings.
- Serve immediately.
- Hints: For fresh tomato puree, place 3 to 4 medium-size tomatoes in a blender and blend till smooth.
- Delicious with cooked greens and a tomato salad.
- CORNMEAL DUMPLINGS:(Makes about 8 dumplings)
- In a medium-size mixing bowl, combine cornmeal, salt and baking pwdr.
- Blend tofu in a blender or possibly food processor till smooth and creamy.
- Add in tofu to cornmeal mix and mix well.
- Hints: Replace 1/2 c. all purpose flour for half of cornmeal.
- STEW -
- DUMPLINGS -
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 473g | |
| Recipe makes 4 servings | |
| Calories 180 | |
| Calories from Fat 7 | 4% |
| Total Fat 0.88g | 1% |
| Saturated Fat 0.15g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1194mg | 50% |
| Potassium 908mg | 26% |
| Total Carbs 40.21g | 11% |
| Dietary Fiber 6.3g | 21% |
| Sugars 12.59g | 8% |
| Protein 5.42g | 9% |
