Asian Vegetable Stew
East meets west tonight in this terrific Western-style stew with an Asian accent. Lots of plentiful root vegetables; sweet potatoes, mushrooms, carrots, yam, rutabaga and onion inhabit this stew. It has fresh cilantro and basil with citrus overtones that are all worked into a European-style brown gravy. You’ll also make some delicious and hearty marinated/grilled tofu to add to this meal. Make it early in the day. You’ll find the recipe in “Tips and Time Savers”. Use commercially made Asian-style Baked Tofu if not making Marinated/Grilled Tofu.
Grocery List Asian Vegetable Stew
Sunday, Asian Vegetable Stew
Produce
garlic (if needed)
1 medium onion
1 small package fresh dill
1 bunch fresh basil
1 bunch fresh cilantro
1 head celery (if needed)
one 8 inch zucchini
1 red bell pepper
1 medium sweet potato
1 medium yam
2 medium rutabagas
1 Portobello mushroom
4-5 crimini mushrooms
2 limes
Canned/Dried Foods
canola oil (if needed)
sesame oil (if needed)
one 32 oz. box low-sodium vegetable broth
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
rice wine vinegar (if needed)
unbleached all-purpose flour (if needed)
1/2 tsp. fresh ground black pepper
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
one 16 oz. package ultra-firm tofu
Additional Items whole wheat or herb rolls (one per diner)
Nutritional Value Asian Vegetable Stew
Nutritional Analysis
Asian Vegetable Stew
Per Serving
Calories: 560
Protein: 27 g
Carbohydrates: 77 g
Total Fat: 11 g
(Saturated Fat: .5 g)
Dietary Fiber: 13 g
Cholesterol: 0 mg
Sodium: 880 mg
% calories from fat: 18.6%
Serving Size
2-1/2 C. stew plus 1 multigrain roll or multigrain toast.
