This is the order of addition: rutabagas, tur
nips, carrots, sweet potatoes, parsnips, celery,
and chard stalks.
Simmer the vegetables in the stock and add
spice mix. Test the carrots after 25 minutes;
when they are tender, the rest will be just right.
When done, remove 1 quart of the cooking
liquid to a smaller pan, and add the slurry and
parsley. Bring to a boil and continue boiling for
30 seconds, to clear the starch taste and thicken
the stock. Pour this back into the main sauce-
pan and stir well.
Count 1–1½ cups of the stew per head and
add, if you wish, one of the following add-on
garnishes. The remaining vegetables and their
liquid can be spooned into 1-quart freezer
bags, dated, and quick-frozen for later use.
When defrosted and reheated, you will
need to repeat the cornstarch thickening to re
gain the texture and gloss (1 teaspoon per por
tion is enough).
Add-on Garnishes- Red kidney beans—add ¼ cup per serving.
Per serving : 139 calories, 2 g fat, 0 g saturated fat, 27 g
carbohydrate, 5 g protein, 7 g dietary fi ber, 274 mg
sodium. Exchanges: 1 Starch, 2 Vegetable
- Whole grains—cooked bulgur, quinoa,
couscous, barley, or brown rice; add ½ cup
per serving.
Per serving with brown rice: 194 calories, 2 g fat, 0 g
saturated fat, 40 g carbohydrate, 4 g protein, 6 mg
dietary fiber, 90 mg sodium. Exchanges: 1½ Starch,
2 Vegetable
- Garbanzo beans—add ¼ cup cooked per
serving.
Per serving : 157 calories, 2 g fat, 0 g saturated fat, 31 g
carbohydrate, 5 g protein, 7 g dietary fi ber, 264 mg
sodium. Exchanges: 1 Starch, 2 Vegetable- Dried fruit—cranberries, raisins, dates,
figs, apricots, plums, apples. Add ¼ cup per
serving.
Per serving with raisins: 209 calories, 1 g fat, 0 g satu
rated fat, 50 g carbohydrate, 3 g protein, 6 g dietary
fiber, 89 mg sodium. Exchanges: 2 Vegetable- Spices—cumin is especially nice, or try
one of my Ethmixes (see page 286).
Per serving : 86 calories, 3 g fat, 0 g saturated fat, 18 g
carbohydrate, 2 g protein, 4 g dietary fiber, 85 mg so
dium. Exchanges: 2 Vegetable- Tofu—dice in 1-inch cubes, toss in brewer’s
yeast, and sauté; add 2 ounces per portion.
Per serving : 121 calories, 3 g fat, 0 g saturated fat, 19 g
carbohydrate, 6 g protein, 4 g dietary fi ber, 105 mg
sodium. Exchanges: 2 VegetableRUTABAGA • 231