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This one is a bit long/involved but makes a very large pot that will last you for days and it's damn good imo for a vegetarian dish. (And no, I'm not a vegetarian but I try to eat really healthy so the wife broke this out when she got on the same eating plan I've been on.)
Mama Goomba/Tristano Zucchini Stew
This is an Italian recipe (similar to minestrone but without pasta/potatoes) so amounts are measured loosely and you can always improvise with what you have on hand. I use the garlic in a jar that is already chopped fine to make it a little easier. This recipe was always made with potatoes in our house but I leave them out to make it healthier (along with the peas and corn). If you want to add them use 2 chopped peeled potatoes, one can or corn and/or peas.
The only thing you don’t want to mess with in any Italian recipe is (of course) the red wine. Mangia!
Ingredients:
1-2 tbsp. olive oil
2 cloves garlic, chopped fine (or 1 tsp. dehydrated, or 2 heaping tbsp. minced - in a jar)
2 tbsp. onion, chopped fine, or 1 tsp. dehydrated onion flakes
3 zucchinis, sliced
2 eggplant, sliced
2-3 stalks celery, chopped
1 green pepper, chopped
3 cans tomato soup (use low-sodium if you can)
1 tsp. Vinegar
1 tsp. Black pepper
1 tsp. Paprika
1 tsp. Parsley
1 tsp. Oregano
1 – 16 oz. can garbanzo beans (chick peas), drained
1 can red beans (kidney)
1 can butter (Lima) beans
1 can (or substitute fresh) green beans
2 long carrots, sliced thin
6 small cans of chopped mushrooms (or a large container of fresh, chopped)
1 cup red wine
Directions:
Lightly coat a large pot with non-stick vegetable spray.
Fry garlic and onion in olive oil on medium low heat until light brown (or 10-15 minutes).
Add chopped zucchini, eggplant, celery, and green pepper.
Stir and let cook 10 minutes, stirring occasionally. Turn heat to a very low simmer.
Add tomato soup and ½ can water to each can of soup added (so 3 half cans of water). Add vinegar, black pepper, paprika, parsley and oregano. Stir.
Add chick peas (garbanzo beans), kidney beans, butter beans, green beans, mushrooms and carrots.
Cover and let cook 2 hours. Stirring occasionally and tasting to see when done.
10 minutes before you are done cooking add the wine.
After the first hour of cooking lower the heat.
Garnish with grated Romano or Parmesan cheese and add dried red pepper flakes (if you’d like to heat things up a bit).
You can also add pieces of yellow squash, or red/yellow pepper if you’d like. And you can add seasonings to taste so feel free to use more of the seasonings and red wine.
Last edited by Gorack; 10-01-2009 at 05:05 PM.
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