Using Dried Fruit - The Vegetarian Resource Group

WHITE BEAN ANDTOMATO STEW(Makes twenty-five 3-ounce portions)Pair this with a pasta salad and freshbaked bread for lunch.3 pounds cooked white beans, drained3 cups vegetable stock3 cloves garlic, minced3 ounces chopped onions1 teaspoon dried thyme1 teaspoon paprika2 Tablespoons chopped fresh parsley1 ounce olive oil3/4 cup minced fresh carrots14 ounces chopped canned tomatoes,drainedCombine beans, stock, garlic,onions, and thyme in a mediumsizedstockpot and simmer for 40minutes. Add paprika and parsleyand continue to simmer.Pour the oil into a small sautépan. Add the carrots and sweatuntil translucent; add tomatoesand sweat until glistening. Addcarrots and tomatoes to stock.Stir to combine and allow stewto simmer until most of the liquidis absorbed.Total calories per serving: 98Carbohydrates: 16 gramsSodium: 110 milligramsFat: 1 gramProtein: 6 gramsFiber: 4 gramsTOMATO, VEGETABLE,AND BEAN SOUP(Serves 10)1/4 cup olive oil1/2 cup chopped canned mushrooms1 cup chopped onions1/2 cup chopped celery4 cloves garlic, minced1 Tablespoon red pepper flakes1 Tablespoon dried sage3 cups vegetable broth or vegetable juice2 pounds chopped canned tomatoes(not drained)1 pound cooked white beans10 ounces uncooked pastaIn a medium-sized stockpot,heat oil and sauté mushrooms,onions, and celery until vegetablesare soft. Add garlic, red pepperflakes, and sage and cook for1 minute. Add broth, tomatoes,and beans. Bring to a boil overhigh heat. Add pasta and reduceheat to medium. Cook uncoveredfor 10 minutes or until pasta isal dente (just tender). If desired,continue to cook, but don’t letthe pasta absorb all the liquid.Total calories per serving: 239Carbohydrates: 37 gramsSodium: 489 milligramsFat: 7 gramsProtein: 9 gramsFiber: 5 gramsTEXTURED VEGETABLEPROTEIN (TVP) TACOS(Serves 10)2 cups water2 cups Textured Vegetable Protein (TVP)2 Tablespoons vegetable oil½ cup taco seasoning (commercialblend of chili powder, cumin, andblack pepper)1 cup salsa10 corn tortillasIn a large skillet, heat the waterover medium heat and add theTVP, stirring well. Allow the TVPto reconstitute for 2-3 minutes.Add oil and then taco seasoning,stirring well.Allow to cook for another 3-5minutes, stirring frequently. Mixin salsa and remove from heat.Serve wrapped in tortillas.Total calories per serving: 187Carbohydrates: 28 gramsSodium: 1,541 milligramsFat: 3 gramsProtein: 11 gramsFiber: 5 gramsVEGGIE SLOPPY JOES(Serves 12)Use this recipe as a base for manyvegetarian entrées, soups, and stews.Add chopped or julienned seasonalvegetables, a variety of tomatoes,peppers and chilies, or mushroomblends for variety. This recipe canbe made several days ahead andkept refrigerated until needed.Do not freeze, as the texture doesnot hold up well when frozen.13 cups Textured Vegetable Protein (TVP)3 cups boiling water1 cup minced onions1 cup minced green bell peppers3 cups canned diced tomatoes (with liquid)1 cup tomato paste2 cups prepared tomato sauce2 Tablespoons granulated garlic3 Tablespoons soy sauce2 Tablespoons ground black pepper2 teaspoons maple syrupPlace TVP in medium-sized bowl.Add boiling water and stir. Allowto soak for 5 minutes.Place TVP in a small stockpot.Add remaining ingredients andstir to combine. Simmer untilvegetables are soft and mixtureis hot, approximately 15 minutes.Note: Serve over steamed rice,cornbread, or toasted buns orherbed rolls. Use this recipe as ahot sandwich filling in pita breador wraps or to ‘stuff’ a potato.Also, it can be used as an ingredientin hot appetizers, wrapped inphyllo or puff pastry dough, orused as a stuffing ingredient formushroom caps. Or modify theseasonings, and use it as a vegetarianBolognese sauce for pasta.Total calories per serving: 62Carbohydrates: 44 gramsSodium: 533 milligramsFat: