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Let the stew sit for 10 minutes, uncovered, until the lima beans are heated through. Remove the bay leaves and serve.

TIP

I like to use a wide 5- or 6-quart pot for this dish. When you’re sautéing tempeh in the minimum amount of oil, the more surface area, the better. If you don’t have such a big pot, it’s best to use a skillet and then proceed with the rest of the recipe in your smaller 4-quart pot.

NOTE

If you don’t like or don’t have tempeh, use a 75-ounce can of white beans instead. This will also shave 10 minutes off your cooking time, and save you a teaspoon of oil. Add the beans at the end along with the lima beans.

TIP

You can and should use the stems from the greens in stews. They add great texture and bulk, not to mention that fiber we all love so much. just chop them thinly and add them when you add the carrots.

Kidney bean & Butternut Jamba Stew

SERVES 4 • ACTIVE TIME: 20 MINUTES • TOTAL TIME: 40 MINUTES

PER SERVING

(¼ RECIPE):

Calories: 370

Calories from fat: 20

Total fat: 2 g

Saturated fat: 0 g

Trans fat: 0 g

Total carb: 77 g

Fiber: 17 g

Sugars: 14 g

Protein: 17 g

Cholesterol: 0 mg

Sodium: 1,170 mg

Vitamin A: 380%

Vitamin C: 140%

Calcium: 25%

Iron: 45%

This stew is inspired by jambalaya, only it’s a whole lot more saucy. When I think kidney beans, I think, “This is a bean’s bean.” Big, meaty, and substantial, it demands to be front and center, not mashed or pureed.

The slight sweetness of butternut squash is a natural partner in this spicy stew with its Creole seasonings. I use white basmati here because of its shorter cooking time. If you’d like to use brown, then add the squash about 20 minutes after you add the rice and tack on about 20 more minutes’ cooking time. Everything can come together quickly if you prep the squash while the onion and other veggies are sautéing. (See butternut squash tip, page 80.)

1 teaspoon olive oil

1 smallish yellow onion, diced small

1 green bell pepper, seeded and diced small

2 ribs celery, sliced thinly

4 cloves garlic, minced

2 bay leaves

2 teaspoons paprika

½ teaspoon cayenne

1 teaspoon dried thyme

1 teaspoon dried oregano

1 teaspoon salt

2 cups vegetable broth

1 (28-ounce) can whole tomatoes

1½ pounds butternut squash, cut into 4-inch chunks

½ cup white basmati rice

1 (15-ounce) can kidney beans, drained and rinsed

Preheat a 4-quart pot over medium-high heat. Sauté the onion, pepper, celery, and garlic in the oil with a pinch of salt for about 7 minutes. Use a little nonstick cooking spray or broth if things are sticking.

Add the bay leaves, spices, herbs, and remaining salt, and saute for about 30 seconds. Add the veggie broth and tomatoes. Use a potato masher to mash up the tomatoes. Add the butternut squash, rice, and kidney beans. Cover the pot and bring to a boil. Once boiling, lower the heat to a simmer and cook the stew for about 20 minutes, until the butternut squash is tender and the rice is cooked.

Remove the bay leaves, taste for salt, and serve.

NUTRITION TIP

Squash and its relatives are magnificent holders of nutrients. They can be stored long after harvest without losing significant amounts, which is a requirement for those in colder climates who are trying to eat local and are limiting fruits and vegetables shipped from afar.

Irish Stew with Potatoes & Seitan

SERVES 4 • ACTIVE TIME: 15 MINUTES • TOTAL TIME: 45 MINUTES

PER SERVING

(¼ RECIPE):

Calories: 320

Calories from fat: 35

Total fat: 4 g

Saturated fat: 0.5 g

Trans fat: 0 g

Total carb: 49 g

Fiber: 7 g

Sugars: 8 g

Protein: 18 g

Cholesterol: 0 mg

Sodium: 1030 mg

Vitamin A: 190%

Vitamin C: 70%

Calcium: 10%

Iron: 20%

Dear Ireland: I know you eat more than beer and potatoes! Love, Isa. That said ... I love cooking with beer and potatoes and I imagine myself in the pub from The Wicker Man whenever I eat a bowlful. The original, of course, not the Nicholas Cage remake. Beer adds great