MAKE Plant-Based Stew

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1 MAKE Plant-Based Stew While often regarded as an appetizer, a balanced soup can easily make a simple, complete meal. There s nothing more soothing on a cold night, or weekend dinner with friends than a comforting stew. Base Ingredients Makes 4 servings BASE LIQUID: (4 TO 6 CUPS TOTAL LIQUID)* (Choose your favorite, or a combination that complements your ingredients) Water Vegetable broth Non-dairy milk, unsweetened (such as coconut milk (canned) plus vegetable broth or water) Diced or crushed tomatoes, with juice (plus vegetable broth or water) * If you re using whole grains, you ll need more liquid than if you re using starchy vegetables, as grains absorb liquid during cooking.

2 Base ingredients (continued) WHOLE GRAINS OR STARCHY VEGETABLES: (Choose one from the list below or whatever you have on hand) WHOLE GRAINS (1 CUP UNCOOKED) Brown rice Wild rice Millet Quinoa STARCHY VEGETABLES (1 CUP RAW) Sweet potato, peeled and cubed Squash, peeled and cubed PROTEIN (Choose one from the list below or whatever you have on hand) 15 oz./425 g firm, organic tofu, cubed 15 oz./425 g organic tempeh, sliced 2 cups beans of any type, cooked (or canned, rinsed and drained) 2 cups lentils, yellow or red (dry) VEGETABLES (2 CUPS, RAW) (Choose two or three from the list below, or use whatever you have on hand) HARD VEGETABLES Yellow onions, chopped Carrot, thinly sliced Celery, diced Cauliflower, cut or broken into bite-size florets Broccoli, cut or broken into bite-size florets

3 Base ingredients (continued) TENDER VEGETABLES AND GREENS Cabbage (any variety), sliced or shredded Mushrooms, sliced Bell peppers (any color), cut into strips Tomatoes, fresh chopped Eggplant, cut into bite-size pieces Zucchini, cut into bite-size pieces Snap peas Kale, collard greens, arugula or spinach SEASONING, TO TASTE Sea salt Black pepper Basil Oregano Thyme Rosemary Chili powder Chili flakes Paprika Bay leaf (remove before serving) Garlic, minced Any other herb or spice you like! OTHER ESSENTIAL INGREDIENTS 1 Tbsp olive or coconut oil (for sautéing)

4 General Stew Instructions You can make a stew in a slow cooker, or on the stovetop each method has its advantages! Slow cookers let you come home to a meal at the end of a long day; they take longer, but save energy and can be left unattended while you re away at work. The stovetop works just as well if you don t own a slow cooker, or decide too late in the day what you re making for dinner to make use of one. Protein Hard Vegetables Grain/ Starch Tender Vegetables Base Liquid Seasoning Stovetop Instructions 1 Use a large pot or stock pot with a lid. If you re using onions, sauté them until translucent in a small amount of oil. Add garlic (if using) and sauté after the onions have had a couple minutes head-start. 2 If you re using firm vegetables (like carrots and celery), add these to the pot with the onions and sauté for a few minutes.

5 General Stew Instructions (continued) 3 Add whole grains or starchy vegetables to your pot, and add your liquid. Also add your protein, and dried seasonings (such as bay leaves or chili powder), or woody herbs (such as rosemary), if using. Bring liquid to a boil, then reduce to a simmer with the lid on for 45 minutes, stirring occasionally. 4 Add remaining vegetables and fresh herbs (if using). Simmer for about 15 more minutes, or until your whole grains are fully cooked, or starchy vegetables are tender, and your other vegetables have reached desired doneness. 5 Taste, adjust seasoning as required, and serve hot. Optional Serve stew with a slice of sprouted whole grain bread, or sprinkle nutritional yeast on top. Slow Cooker Instructions 1 Add whole grains or starchy vegetables, protein, onion and garlic (if using), dried seasonings or woody herbs, hard vegetables (e.g., carrots and celery), and liquid base to your slow cooked. Cover with the lid and set on high for 6 to 8 hours. 2 In last 30 minutes of cooking, add remaining tender vegetables and fresh herbs. Cook until all vegetables have reached desired doneness. 3 Taste, adjust seasoning as required, and serve hot. Optional Serve stew with a slice of sprouted whole grain bread, or sprinkle nutritional yeast on top. (recipe on the next page...)

6 MAKE Slow Cooker Pinto Bean and Sweet Potato Stew Recipe makes 6 servings I asked holistic chef Peggy Kotsopoulos to take this simple base stew recipe and create a unique combination. Enjoy this take on a classic bean and potato stew. BASE LIQUID 3/4 cup water 1 can crushed tomatoes (6 oz / 398 ml size) STARCHY VEGETABLE 2 cups sweet potato, cut into 1/2 inch cubes PROTEIN 1 1/2 cups pinto beans, cooked (or two 16 oz / 398 ml cans, rinsed and drained) VEGETABLES 1 cup white onion, chopped 1 cup red bell pepper, chopped 2 large carrots, chopped 2 celery stalks, chopped SEASONING 2 garlic cloves, minced 1 1/2 Tbsp dried oregano 1/2 Tbsp chili powder 1 tsp sea salt, or to taste Black pepper, to taste OTHER ESSENTIALS 1 Tbsp. olive oil

7 Polenta Veggie Bake Casserole (continued) HOW TO COMBINE THEM (SLOW COOKER METHOD) 1 Heat oil over medium heat in a large sauté pan. 2 Add the onions, garlic, carrots and celery and sauté for 3 to 5 minutes. 3 Place mixture, along with other ingredients in your slow cooker.* 4 Set your slow-cooker to low and cook for 8 hours. * If you do not have a slow cooker, you can still make this recipe in a large pot on the stovetop. After step 2, add all remaining ingredients to the pot, and bring to a light simmer over medium heat. Reduce to medium low and cook with the lid on, stirring occasionally, until sweet potatoes are tender (about 45 minutes to one hour).

8 GE T TO KN OW... Peggy Kotsopolous Peggy Kotsopoulos is a Registered Holistic Nutritionist who s energy and passion for her work is infectious. She is the host of television show Peggy K s Kitchen Cures on Veria Living TV, and author of Kitchen Cures (Penguin). She is also a returning guest on NBC s Today Show, The Talk on CBS and resident nutritionist on The Steven and Chris show, airing on CBC and ABC s Live Well network. And as a spokesperson, she s a huge lover of Vega! Her press coverage, lectures and recipes have spanned across the globe inspiring and educating others on how to live a healthier, happier and more vibrant life.

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