Tania

4-6

Vegetable Stew

10 minPrep Time

10 minTotal Time

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Ingredients

• 1 White onion, cubed
• 1/2 Red or yellow pepper or colour of your choice
• 1/2 Zucchini, cubed
• 2 Small tomato chopped
• 1/4 Red cabbage, in big chunks (as cooks better like that)
• 2 Celery stalks chopped
• small bunch string beans or mange tout or sugar snap peas
• bitter gourd (optional but really good for diabetes)
• 1/2 eggplant (optional)
• Bunch of okra (optional – great for diabetes)

How To Make

1. Add the vegetables and quantity that is right for the number of people you are cooking for. Adjust if it’s just your or increase if cooking for two. Or cook enough and have for the next day.
2. Saute the onion in water / broth once golden then add the remaining veggies. Harder veggies going in first and then add the softer veggies last for even cooking. Season to taste. Eat as is or to make into a stew add some water. Not too much or it will be a soup.
3. Serve alone or with cauliflower rice or spiralized zucchini.
4. Sprinkle with hemp hearts, ground flaxseed, nutritional yeast, wheat germ or tocotrienols. Add pre-soaked nuts and seeds as required for added protein.