SPICY ITALIAN STEW
Time is a hot commodity for most of us and this can make for meal management compromise. If you’re committed to eating healthy you gotta be savvy when it comes to meal prep. Make the most of your culinary creations by doubling recipes so you make two meals or more. This fabulously thick creation can be used in so many ways from an ‘as is’ stew to a topping for Stuffed Sweet Potatoes to pizza, pasta, tacos, veggie tortes or whatever you come up with. Once you’ve made it, you’re sure to add it to the must make weekly list and keep a stash in the freezer for your 911 emergency meal needs.
INGREDIENTS:
1 tbsp olive oil
1 red onion, chopped into ½ in dice
1 large bell pepper, ½ in dice
2 Portobello mushrooms, chopped
2 large garlic cloves, minced
1 tbsp tomato paste
4 Italian vegan sausages (Try Field Roast or sub with organic tempeh or tofu crumble-see recipe below)
2 generous tsp Italian seasoning plus pinch chili flakes, if desired
Approx ½ tsp sea salt and ¼ tsp black pepper, to taste
1, 28 oz can organic fire roasted organic tomatoes
2-3 cups kale, arugula or spinach, chopped
Fresh herbs, as desired
Pinch of sugar if desired
DIRECTIONS
TERI’S NOTE:
Time is a hot commodity for most of us and this can make for meal management compromise. If you’re committed to eating healthy you gotta be savvy when it comes to meal prep. Make the most of your culinary creations by doubling recipes so you make two meals or more. This fabulously thick creation can be used in so many ways from an ‘as is’ stew to a topping for Stuffed Sweet Potatoes to pizza, pasta, tacos, veggie tortes or whatever you come up with. Once you’ve made it, you’re sure to add it to the must make weekly list and keep a stash in the freezer for your 911 emergency meal needs.
- Main Course
- Prep Time: 10 minutes, cook time 20 minutes
- Serves 6-8
- Vegan, Paleo, Gluten/Soy/Dairy free
INGREDIENTS:
1 tbsp olive oil
1 red onion, chopped into ½ in dice
1 large bell pepper, ½ in dice
2 Portobello mushrooms, chopped
2 large garlic cloves, minced
1 tbsp tomato paste
4 Italian vegan sausages (Try Field Roast or sub with organic tempeh or tofu crumble-see recipe below)
2 generous tsp Italian seasoning plus pinch chili flakes, if desired
Approx ½ tsp sea salt and ¼ tsp black pepper, to taste
1, 28 oz can organic fire roasted organic tomatoes
2-3 cups kale, arugula or spinach, chopped
Fresh herbs, as desired
Pinch of sugar if desired
DIRECTIONS
- Preheat stainless steel sauté pan over medium high heat and then add the oil and onions and cook a few minutes before adding the peppers, mushrooms, garlic, tomato paste and seasonings. Continue to cook until mushrooms are softened then add in the sausage or tempeh/tofu crumble and sauté an additional 5-8 minutes until the mixture is caramelized.
- Add in the canned tomatoes and greens and let simmer 10-15 minutes. Taste and adjust seasonings if necessary then enjoy as is, over a bed of spinach or arugula, with roasted broccoli, spaghetti squash or zucchini spirals.
TERI’S NOTE:
- To make tempeh or tofu crumble start with 1-240-300g package tempeh or a 350gr block firm tofu. Crumble and sauté in a touch of olive oil as you would ground meat, seasoning with 1 tbsp Tamari, 1-2 tsp Italian seasoning, garlic powder and chili flakes, to taste.
- I go heavy on the seasonings as it suits my palate and I love to vary herbs used from fresh cilantro, parsley and basil added just before serving to dried rosemary, sage, thyme and yes basil again, all cooked into the sauce with the mushrooms.
- Important! Don’t use a cast-iron pan as it reacts with the acidity in tomatoes.