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Receta Anasazi Bean Stew With Cornmeal Dumplings

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Raciónes: 4

Ingredientes

Cost per serving $1.60 view details
  • 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

Direcciones

  1. 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.
  2. Remove kombu, slice into bite-size pcs and return to kettle. Stir in vinegar and tamari.
  3. 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.
  4. 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.
  5. Serve immediately.
  6. Hints: For fresh tomato puree, place 3 to 4 medium-size tomatoes in a blender and blend till smooth.
  7. Delicious with cooked greens and a tomato salad.
  8. CORNMEAL DUMPLINGS:(Makes about 8 dumplings)
  9. In a medium-size mixing bowl, combine cornmeal, salt and baking pwdr.
  10. Blend tofu in a blender or possibly food processor till smooth and creamy.
  11. Add in tofu to cornmeal mix and mix well.
  12. Hints: Replace 1/2 c. all purpose flour for half of cornmeal.
  13. STEW -
  14. 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%
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