onion
6 cups vegetable stock
¼ cup tomato paste
1 apple, cored, peeled, and cut into ½-inch chunks
1 / 3 cup long-grain brown rice
½ cup dark raisins
½ cup whole raw cashews
˜ salt and freshly ground pepper to taste
Heat the oil in a Dutch oven over medium heat. Add the cabbage, carrots, and onion; cook, stirring occasionally, until the carrots are tender, about 10 minutes.
Meanwhile, whisk together the vegetable stock and tomato paste in a measuring cup; add to the soup pot. Increase the heat to high and bring to a boil. Stir in the apple and rice. Reduce the heat; cover and simmer until the rice is tender but firm, about 35 minutes.
Stir in the raisins and cashews. Cover and cook, stirring occasionally, until the rice is tender and the raisins are plumped, about 10 minutes. Season to taste.
advance preparation
This stew will keep for up to 5 days in a covered container in the refrigerator. When reheating, stir in vegetable stock or water to thin as desired.
TIP
Choose a heavy head of cabbage with fresh, bright, firm leaves. Tightly wrapped in plastic and refrigerated, it will keep for up to 1 week.
To shred cabbage, remove the outer leaves and the core. Cut the head into 4 to 8 pieces through the stem end. Place a wedge, flat-side down, on a cutting board. Hold the cabbage by its stem end and slice it in straight 1 / 8 -inch slices. As the slices fall, they will break into thin shreds. To shred in a food processor, run the wedges through the feed tube, shredding with the slicing disk.
acorn squash and fava bean stew with bulgur wheat
Vegan recipe if cheese garnish is omitted
Vegetarian comfort food at its best, this stew is chunky and aromatic. For a hearty dinner in a bowl, serve it over bulgur wheat, a nutritional whole-grain powerhouse.
Makes 8 cups (6 to 8 servings)
bulgur wheat
3 cups water
1 cup bulgur wheat
½ teaspoon salt
soup
1 tablespoon olive oil
1 large yellow onion, cut into ¼-inch wedges
4 cloves garlic, minced
1 teaspoon ground cumin
2 cups vegetable stock
1 15-ounce can diced tomatoes with juice
1 2-pound acorn squash, peeled, seeded, and cut into 1-inch chunks (about 5 cups)
1 19-ounce can fava beans, drained and rinsed (see Tips)
¼ teaspoon red pepper flakes
4 cups coarsely shredded Swiss chard leaves (see Tips)
˜ salt and freshly ground pepper to taste
˜ thin slivers of Parmesan cheese for garnish
to cook the bulgur wheat
Bring the water to a boil in a medium saucepan over high heat. Stir in the bulgur and salt. Reduce the heat; cover and simmer for 10 minutes. Remove from the heat and let stand for 15 minutes. Or, prepare according to package instructions. Drain if necessary.
to make the soup
Heat the oil in a Dutch oven over medium heat. Add the onion and garlic; cook, stirring occasionally, until the onion is translucent, about 8 minutes. Add the cumin; stir for about 30 seconds. Stir in the vegetable stock, tomatoes and juice, squash, beans, and red pepper flakes. Bring to a boil over high heat. Reduce the heat; cover and simmer, stirring occasionally, until the squash is almost tender, about 8 minutes.
Stir in the chard; cover and cook until it is wilted and the squash is tender, about 5 minutes. Season to taste.
To serve, fluff the bulgur with a fork and spoon into the bottom of serving bowls. Top with the stew and garnish with cheese.
advance preparation
Refrigerate this stew and the bulgur wheat in separate containers for up to 5 days.
variation
Substitute couscous for the bulgur wheat: Combine 1½ cups vegetable stock and 1½ cups couscous according to the instructions in " summer stew with couscous ".
TIPS
Fava beans are shaped like very large lima beans. They can be purchased dried in some natural-foods stores or canned in many supermarkets. Fava beans are popular in Mediterranean and Middle Eastern dishes.
Swiss chard is grown for its crinkly green leaves and silvery, celerylike stalks. The greens are prepared like spinach, the stalks like
6 cups vegetable stock
¼ cup tomato paste
1 apple, cored, peeled, and cut into ½-inch chunks
1 / 3 cup long-grain brown rice
½ cup dark raisins
½ cup whole raw cashews
˜ salt and freshly ground pepper to taste
Heat the oil in a Dutch oven over medium heat. Add the cabbage, carrots, and onion; cook, stirring occasionally, until the carrots are tender, about 10 minutes.
Meanwhile, whisk together the vegetable stock and tomato paste in a measuring cup; add to the soup pot. Increase the heat to high and bring to a boil. Stir in the apple and rice. Reduce the heat; cover and simmer until the rice is tender but firm, about 35 minutes.
Stir in the raisins and cashews. Cover and cook, stirring occasionally, until the rice is tender and the raisins are plumped, about 10 minutes. Season to taste.
advance preparation
This stew will keep for up to 5 days in a covered container in the refrigerator. When reheating, stir in vegetable stock or water to thin as desired.
TIP
Choose a heavy head of cabbage with fresh, bright, firm leaves. Tightly wrapped in plastic and refrigerated, it will keep for up to 1 week.
To shred cabbage, remove the outer leaves and the core. Cut the head into 4 to 8 pieces through the stem end. Place a wedge, flat-side down, on a cutting board. Hold the cabbage by its stem end and slice it in straight 1 / 8 -inch slices. As the slices fall, they will break into thin shreds. To shred in a food processor, run the wedges through the feed tube, shredding with the slicing disk.
acorn squash and fava bean stew with bulgur wheat
Vegan recipe if cheese garnish is omitted
Vegetarian comfort food at its best, this stew is chunky and aromatic. For a hearty dinner in a bowl, serve it over bulgur wheat, a nutritional whole-grain powerhouse.
Makes 8 cups (6 to 8 servings)
bulgur wheat
3 cups water
1 cup bulgur wheat
½ teaspoon salt
soup
1 tablespoon olive oil
1 large yellow onion, cut into ¼-inch wedges
4 cloves garlic, minced
1 teaspoon ground cumin
2 cups vegetable stock
1 15-ounce can diced tomatoes with juice
1 2-pound acorn squash, peeled, seeded, and cut into 1-inch chunks (about 5 cups)
1 19-ounce can fava beans, drained and rinsed (see Tips)
¼ teaspoon red pepper flakes
4 cups coarsely shredded Swiss chard leaves (see Tips)
˜ salt and freshly ground pepper to taste
˜ thin slivers of Parmesan cheese for garnish
to cook the bulgur wheat
Bring the water to a boil in a medium saucepan over high heat. Stir in the bulgur and salt. Reduce the heat; cover and simmer for 10 minutes. Remove from the heat and let stand for 15 minutes. Or, prepare according to package instructions. Drain if necessary.
to make the soup
Heat the oil in a Dutch oven over medium heat. Add the onion and garlic; cook, stirring occasionally, until the onion is translucent, about 8 minutes. Add the cumin; stir for about 30 seconds. Stir in the vegetable stock, tomatoes and juice, squash, beans, and red pepper flakes. Bring to a boil over high heat. Reduce the heat; cover and simmer, stirring occasionally, until the squash is almost tender, about 8 minutes.
Stir in the chard; cover and cook until it is wilted and the squash is tender, about 5 minutes. Season to taste.
To serve, fluff the bulgur with a fork and spoon into the bottom of serving bowls. Top with the stew and garnish with cheese.
advance preparation
Refrigerate this stew and the bulgur wheat in separate containers for up to 5 days.
variation
Substitute couscous for the bulgur wheat: Combine 1½ cups vegetable stock and 1½ cups couscous according to the instructions in " summer stew with couscous ".
TIPS
Fava beans are shaped like very large lima beans. They can be purchased dried in some natural-foods stores or canned in many supermarkets. Fava beans are popular in Mediterranean and Middle Eastern dishes.
Swiss chard is grown for its crinkly green leaves and silvery, celerylike stalks. The greens are prepared like spinach, the stalks like
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